Wall Walks

Explanatory Video

Description

A dynamic exercise starting in a plank position and walking the feet up a wall while walking the hands closer to the wall, transitioning into a handstand position. Great exercise for learning to handstand while building strength an getting used to being upside down.

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Deltoid (Anterior)
Deltoid (Lateral)
Triceps Brachii
Trapezius (Upper)
Rectus Abdominis

Body Areas

Shoulders
Arms
Back
Core

Similar Exercises

The handstand kickup is the fundamental way to enter a freestanding handstand. 1\. Start in a standing lunge position with your arms reaching overhead. 2\. Lean forward and plant your hands on the ground, shoulder-width apart, about a foot in front of your lead foot. 3\. Simultaneously kick your back leg (the 'kicking' leg) upward while pushing off the ground with your front leg (the 'jumping' leg). 4\. Aim to bring your hips over your shoulders. 5\. As your legs reach the vertical position, bring them together and engage your core and glutes to find balance. Keep your elbows locked and push the floor away actively throughout the movement.
Dynamic
Intermediate
Skill
Handstand shrugs focus on scapular elevation while in an inverted position, which is essential for a stable handstand. 1\\. Start in a handstand position (facing the wall is recommended for better alignment and safety). 2\\. Keep your arms completely locked out at the elbows throughout the entire movement. 3\\. Lower your body slightly by allowing your shoulders to 'sink' towards your ears (scapular depression). 4\\. Push hard through your palms to shrug your shoulders upwards towards the ceiling as high as possible (scapular elevation). 5\\. Hold the peak contraction briefly before repeating. Maintain a hollow body position and keep your core engaged.
Dynamic
Intermediate