Wall Walks

Description

How to do Wall Walks

1. 01
   Setup

   Begin in a high plank position with your hands directly under your shoulders and your feet about 6-12 inches away from a wall.

2. 02
   Setup

   Ensure your core is braced, and your body forms a straight line from the crown of your head to your heels, maintaining a neutral spine.

3. 03

   Start walking your feet up the wall while simultaneously walking your hands backward towards the wall, keeping them shoulder-width apart and arms straight.

4. 04

   Continue elevating your hips and walking closer to the wall until you reach your maximum comfortable height, ideally with your chest close to the wall.

5. 05

   Slowly reverse the movement by walking your hands forward and your feet back down the wall in a controlled manner, maintaining core and shoulder tension.

6. 06

   Descend until you return to the starting high plank position with control, completing one full repetition.

Tips

• Control the Descent: The lowering (eccentric) phase is crucial for building strength and control, so descend slowly and deliberately, resisting gravity.
• Breathe Steadily: Maintain consistent breathing throughout the movement, inhaling as you ascend and exhaling as you descend, to support core stability.
• Focus on Core Engagement: Actively engage your abdominals and glutes throughout the entire exercise to prevent your lower back from arching and maintain a rigid body line.
• Hand Placement Matters: Ensure your hands remain consistently shoulder-width apart and directly under your shoulders to optimize stability and protect your shoulder joints.

Common mistakes

• Arching the Lower Back: Many people arch their lower back as they walk up the wall; fix this by actively engaging your glutes and core to maintain a neutral spine and straight body line.
• Flaring Elbows: Allowing elbows to flare out wide reduces stability and puts undue stress on the shoulder joint; fix this by keeping your elbows tracking backward and close to your body.
• Rushing the Movement: Rushing the ascent or descent compromises control and increases injury risk; fix this by moving slowly and deliberately, especially during the lowering phase.