Wall Walk

Wall Walks are a demanding exercise that builds upper body strength, especially in the shoulders, core muscles and arms. This exercise improves stability and balance while preparing the body for more advanced exercises such as handstands. Wall walks are an excellent way to challenge body control and improve shoulder flexibility.

Correct form and technique

How to perform wall walks with the correct technique:

  1. Start in a plank position with your feet against the wall and your hands placed directly under your shoulders.
  2. Begin to walk your feet up the wall at the same time as you walk your hands back towards the wall. Keep your body in a straight line and your core engaged.
  3. Continue going up until you are in a handstand position with your stomach against the wall.
  4. Hold the position for a few seconds before lowering yourself back down in a controlled manner by moving your feet down and your hands forward back to the starting position.

Be sure to keep your core engaged and your back straight to protect your lower back during the movement.

Common errors

Here are some common mistakes to avoid during wall walks:

  • Swinging hips: Keep your core tight to prevent your hips from rotating too much during the ascent.
  • Descending too quickly: Avoid descending from the wall too quickly, as this can lead to loss of control and risk of injury.
  • Incorrect hand placement: Make sure your hands are placed directly under your shoulders to ensure good support during the movement.

Modifications and variations

Adapt the exercise to your level:

  • Beginners: Start by going up just a few steps on the wall until you build up enough strength to go all the way up.
  • Advanced: Add a push-up between each wall descent to increase the difficulty.

Number of repetitions and sets

Perform 3-5 repetitions with 2-3 sets , depending on your strength level. Gradually increase the number of repetitions as you get stronger.

Breathing technique

Breathe in when you go up the wall, and exhale controlled when you go back down. This helps maintain core control and stability throughout the movement.

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