Wall Walk

Also known as: Wall Climb, Wall Walk-Up, Wall Walks

StrengthPushCoreBalanceFunctional

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Body Part: Shoulders

Description

Start in a high plank with your feet by the wall and your arms straight. Walk your feet upward and your hands toward the wall until you reach a near-vertical position you can control. Walk your hands forward and feet down to return to the plank, keeping your trunk braced.

How to Perform

Start in a high plank with your feet close to a clear wall. Place your hands under your shoulders and brace your core.
Walk your feet up the wall slowly while walking your hands back toward the wall. Keep your arms straight and your body tight.
Continue until you reach the planned height. Beginners can stop before vertical, while advanced athletes can bring their chest close to the wall.
At the top, push firmly through your hands, keep your ribs pulled in, and look between your hands rather than at the wall.
To come down, walk your hands forward as you lower your feet down the wall under control.
Finish in a strong high plank, then lower your knees or step away from the wall.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set up facing away from a clear, solid wall.
Keep your hands shoulder width apart, fingers spread wide and pressing firmly into the floor.
Walk your feet up the wall in small steps while walking your hands back toward the wall.
Keep your head neutral and look at the floor between your hands.
Start with a partial climb and increase the height as shoulder strength improves.

Common Mistakes

Starting too far from the wall, which forces an awkward reach and loss of control.
Letting the hips sag as the hands walk closer to the wall.
Keeping the shoulders behind the hands instead of actively pushing tall through the shoulders.
Bending the elbows and collapsing through the upper back.
Failing to brace the core, causing the ribs to flare and the low back to arch.
Dropping out of the wall walk too fast instead of walking the hands and feet down under control.