It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Wall Walk
Description: Lay face down on the ground with your feet at the base of a wall. Walk your feet up the wall as you walk your hands to the base of the wall and back out to lying flat again.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts: The wall walk is one of the early steps in our handstand walking progression. We train the wall walk for the amazing upper body strength and stability it develops in the arms, shoulders, and chest. It also works the core and develops balance and coordination!
Newer athletes will start with just a 5-10 second wall pike hold. As strength and stability increases, the athlete will add a couple steps with their hands in and back out. Once a full wall walk can be performed, the athlete has the overhead strength and stability to work on kicking up into a back-to-wall handstand hold.
Setup:
– Lay flat on the ground, chest down, feet touching base of the wall, hands under shoulders.
Initiation:
– Come up to pike (downward dog) position
– Place both feet up on the wall while maintaining the hollow pike position
– Walk your hands to 12” from the wall while maintaining a stable hollow core position
– Re-trace your steps in reverse. Walk your hands back out to their starting position, regaining the hollow pike position.
– Lower feet to the ground after your hands are back in the starting position. Finish with chest to the ground.
Common faults:
– Hips sagging, losing the hollow pike position
– Walking your hands before both feet are on the wall at the start / lowering your feet before both hands are back to starting position at the finish.
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean