MovementsGymnastics
Wall Walk
Also known as: Wall Climb
From a push-up position with the feet at a wall, you walk the feet up and the hands in until the body is nearly vertical, then walk back out. It builds handstand strength and overhead stability with the wall as a spotter.
Wall WalkGymnastics
The standard
A valid rep starts lying with the chest on the floor and feet against the wall, walks up until the hands are inside the marked line (roughly a hand-length from the wall), and walks back down under control until the chest returns to the floor.
How to do it
- 01Start chest-down with the soles of your feet flat against the wall.
- 02Press up to a plank and place one foot, then the other, on the wall.
- 03Walk the hands toward the wall as the feet walk up, keeping the ribs pulled in.
- 04Finish tall with the stomach close to the wall, body in one tight line.
- 05Reverse the steps with the same control: hands out first, feet walking down.
Common faults
- · Arching the back and letting the ribs flare as the hips pass vertical.
- · Rushing the descent and collapsing out of the top position.
- · Hands creeping too far from the wall at the top, which loads the shoulders in a weak position.
- · Holding the breath instead of breathing shallow and steady.
Scaling & progressions
- · Walk only halfway up and back down, adding height as strength allows.
- · Reduce the reps and rest between singles: quality beats a broken set.
- · Strong athletes can slow the tempo or add a shoulder tap at the top.
Coaching tips
- · Squeeze the glutes and push the floor away hard the whole way up.
- · Small steps with the hands beat big lunging ones.
- · Come down as deliberately as you went up: the descent is half the rep.
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