Wall Walks

Malin Malle Jansson

Workout Type:

Push

Difficulty Level:

Beginner

Equipment needed:

Wall

How to Do Wall Walks

Wall walks are a challenging exercise that helps build shoulder strength, core stability, and improve balance. The movement involves walking your feet up a wall while maintaining a strong plank position, eventually reaching a handstand position against the wall.

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Step By Step Guide to Properly Execute Wall Walks

Starting Position
- Begin in a plank position with your feet against the base of a wall and your hands shoulder-width apart on the floor.
Execution
- Slowly walk your feet up the wall while simultaneously walking your hands closer to the wall, keeping your body in a straight line.
Top Position
- Once your chest is close to the wall and your body is in a handstand position, hold briefly while maintaining tight core engagement.
Lowering Phase
- Carefully walk your hands away from the wall while lowering your feet back down to the starting plank position with control.

Benefits of Wall Walks

Enhances shoulder and upper body strength.
Improves core stability and balance.
Increases confidence in inverted positions.
Prepares the body for more advanced handstand variations.

Common Mistakes to Avoid

Allowing the lower back to sag, which can lead to strain; keep the core engaged throughout.
Rushing the movement, which can compromise form; focus on slow, controlled steps.
Not maintaining a straight body line; ensure your body is aligned from head to heels.

Follow these steps and tips to master Wall Walks with proper form and efficiency.

FAQ About Wall Walks

How can I improve my balance and strength while doing wall walks in calisthenics?

Start by practicing against a sturdy wall. Place your hands on the ground and walk your feet up the wall slowly. Keep your core tight like you're holding a big breath. Try to hold your position for a few seconds. As you get better, increase the time. Remember, practice makes perfect, so keep trying and have fun.

What are some common mistakes to avoid when doing wall walks?

When doing wall walks, make sure not to arch your back too much, as it can hurt. Keep your body straight like a plank. Don't rush; go slow and steady. Also, remember to keep your hands and feet steady on the wall to avoid slipping. Practice makes perfect, so keep trying!

What muscles do wall walks primarily target?

Wall walks primarily target the shoulders, chest, and core muscles. They also engage the arms, particularly the triceps, and the upper back. Additionally, wall walks help improve balance and stability by activating the smaller stabilizing muscles throughout the body.

How often should I practice wall walks to see progress?

Yes, wall sits can help improve your posture. They strengthen your core, lower back, and leg muscles, which are essential for maintaining good posture. By building these muscles, you can support your spine better and reduce slouching. To maximize benefits, ensure you maintain proper form during the exercise, keeping your back straight against the wall and knees at a right angle.