Wall Walk

Wall Walk is a bodyweight exercise that combines strength, stability and balance. This exercise focuses on strengthening the shoulders, arms, core and back while improving body control and coordination. The Wall Walk is ideal for those looking to build upper body strength and prepare for more advanced exercises such as handstands.

Correct Execution of the Wall Walk

Follow these steps to perform the exercise correctly:

  1. Start in a push-up position with your feet against a wall and your hands shoulder-width apart on the floor.
  2. Begin walking your feet up the wall while simultaneously walking your hands back towards the wall.
  3. Continue walking until the body is in a handstand position with the nose close to the wall and the body in a straight line.
  4. Hold the position for a moment, then begin to walk your hands forward and feet down until you return to the starting position.
  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Back sway: Make sure to keep the core muscles engaged to avoid overextending the lower back.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and avoid injury.
  • Insufficient shoulder activation: Keep the shoulders active and stable throughout the movement to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Start by walking your feet up the wall to a 45-degree angle and gradually increase the height as you become more comfortable.
  • Advanced: Add a push-up at the top of the movement to increase the intensity and further strengthen the upper body.

Number of Repetitions and Sets

Perform 2-3 sets of 5-10 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you walk your feet up the wall and exhale as you walk your feet back down. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Wall Walk:

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