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| Photo credit: Women Health Magazine |
Wall
walk is an excellent
introduction to the handstand for those of you who haven't tried it before. It is a great exercise
for your shoulders, biceps, triceps and core strength.
Wall walk is one the most difficult body weight exercises that works
perfectly for strengthening the entire body. It incorporates virtually every
muscle in your body and puts huge strain on your muscles because when you walk
your feet up the wall, it places many of your muscle groups in an elongated
position. Go to the nearest wall and get your feet nice and close to the wall. Crouch down facing away from the wall. Start walking your feet up the wall while simultaneously walking your hands towards the wall until you reach a handstand position. Now walk down, and start again.
Type:
Strength
Main
Muscle Worked: Shoulders
Other
Muscles: Abdominals, Biceps, Triceps
Equipment: None
Mechanics
Type: Compound
Level: Intermediate
Force: Push
How To Perform Wall Walk
1. Begin in a plank position with
your feet against the wall.
- Walk your feet, one at a time, up the wall while simultaneously walking your hands back towards the wall. Keep your abs as tight as possible. Walk up until you reach a handstand position or your torso touches the wall or until you start to feel unstable or your back begins to arch.
- Reverse the movement; walk your hands away from the wall and your feet down the wall until you are back in the plank position. Repeat for the desired number of repetitions. This is 1 repetition, do 3 set of 5-10 repetitions.
Bonus Tips
Wall walk
is an extreme exercise, so be careful when doing it. If you have back pain I
would recommend staying away from this move or strengthening your back with
other exercises before trying wall walk.
To Make
It Easier: Place
your feet on a chair or box instead of the wall. Walk your hands toward the box
while piking your butt up into the air.
To make
it an abs workout too, do not let your feet drop in between sets. Try and keep them up on the wall the whole time to
really activate your core.
Important!
Breathe
in and out slowly throughout the move.
Click here to watch video demonstration
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