Instructions:
- 1Start in a high plank position with your feet against a wall
- 2Begin to walk your feet up the wall while moving your hands towards the wall
- 3Continue until you're in a handstand position against the wall
- 4Walk your hands out while lowering your feet down the wall to return to a high plank
Tips:
- Keep your core engaged throughout the exercise
- Breathe slowly and steadily
- Start with smaller 'walks' and work your way up as you build strength
- Make sure to do this on a sturdy and non-slippery surface
Understanding Wall Walks: A Comprehensive Overview
Wall walks are an effective exercise that primarily targets the chest while also engaging the shoulders and core. This bodyweight workout is commonly found in CrossFit routines and showcases impressive strength and mobility. Wall walks can be particularly beneficial for those looking to enhance their upper body strength, improve their balance, or aid in shoulder rehabilitation.
How to Perform Wall Walks
To perform a wall walk, start in a push-up position with your feet against a wall. Gradually walk your feet up the wall while simultaneously walking your hands closer to the wall until your chest nearly touches it. Then, reverse the motion to return to the starting position. For detailed instructions, refer to the accompanying exercise gif.
Benefits of Wall Walks
- Strengthens the Chest: Wall walks engage and build strength in the chest muscles, making them a robust addition to your fitness routine.
- Enhances Shoulder Stability: The movement pattern encourages stability and mobility in the shoulder joint, beneficial for shoulder rehab and physical therapy.
- Improves Core Strength: Engaging your core throughout the movement helps build overall body strength and stability.
- Practical in CrossFit Training: As a staple in CrossFit, performing wall walks meets specific standards that can enhance your athletic performance.
Wall Walks Alternatives
If wall walks are too challenging or if you're seeking variety, consider alternatives such as wall-assisted push-ups or handstands against the wall. These exercises provide similar benefits while allowing adjustments to difficulty levels.
Tip for Success
To maximize the effectiveness of wall walks, maintain proper form throughout the movement. If you’re new to this exercise, feel free to incorporate resistance bands for additional support. This modification can make the movement more accessible while still delivering an excellent workout.
Incorporate wall walks into your training regimen and experience the myriad benefits they offer for strength, stability, and rehabilitation. Whether you're aiming for performance in CrossFit or simply looking to enhance your overall fitness, wall walks can be a valuable tool in your arsenal.