How to Do
How to Do Wall Walk
The wall walk should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the wall walk.
Beginning
Beginning Exercising the Wall Walk
1. Throughout, keep your arms straight.
2. By contracting the muscles around your shoulder blades and pressing through your arms to the ground, you can avoid "winging" (or hanging) on them.
3. Allowing your lower back to arch is not a good idea. Maintain a neutral or slightly slanted posterior pelvic tilt (think flat back, tummy tight).
4. This exercise's eccentric component is quite beneficial. Don't merely drop to the ground to avoid it. Slowly lowering your weight can help you gain strength more rapidly (plus, it will keep you safer).
Movement
Exercising the Wall Walk Movement
1. Squat with your back against a solid wall and place your hands on the ground, shoulder width apart, about 2-3 feet away from the wall.
2. Lift your hips up and begin walking your feet up the wall while keeping your hands on the ground.
3. Walk up to the highest point you can manage, then hold:
For novices, 3-5 seconds is plenty.
For intermediate enthusiasts, 5-10 seconds will suffice.
For those who are more advanced, 10-15 seconds will enough.
4. Return your feet to the starting position slowly.
Benefits
Exercising the Wall Walk Benefits
Beginners can utilize handstand wall walks to gain strength in preparation for a full handstand, while more experienced athletes can use it to train for press handstand strength, do reps for endurance, or simply hang out upside down (yes - your circulatory system needs the practice too with all that blood rushing to your head).
Exercise Aliases
Handstand Wall Walk
