How To Perform A Wall Walk

Wall Walk Overview

The wall walk is a bodyweight exercise that strengthens the shoulders, chest, arms, and core while improving balance and coordination. It is commonly used in gymnastics, calisthenics, and CrossFit to help athletes develop the strength needed for handstands, handstand push-ups, and other overhead movements.

This exercise is ideal for beginners building strength and advanced athletes improving control in inverted positions.

Wall Walk

Step 1: Set Up in a Push-up Position

Lie face down on the floor with your feet against a wall.
Place your hands slightly wider than shoulder-width apart in a push-up position.
Keep your core engaged and legs straight.

Step 2: Walk Your Feet Up the Wall

Press through your hands and begin walking your feet up the wall.
At the same time, move your hands closer to the wall.
Maintain a straight body line without arching your back.

Step 3: Reach the Handstand Position

Continue moving until your chest is close to the wall and your arms are fully extended.
Hold this position briefly while maintaining control.

Step 4: Walk Back Down

Slowly walk your hands away from the wall while lowering your feet back to the floor.
Keep your core tight and avoid letting your body collapse.
Return to the starting push-up position.

Repetitions and Sets

Beginners can start with three to five repetitions with full control.
Advanced athletes can perform multiple sets or increase time under tension in the handstand position.

Tips for Proper Form

Engage Your Core – Keep your abdominal muscles tight to prevent excessive arching.
Move Slowly and with Control – Avoid rushing to maintain balance.
Keep Your Hands and Feet in Sync – Move them together smoothly for better control.
Breathe Properly – Inhale while walking up and exhale when walking down.
Use a Soft Surface – If new to wall walks, practice on a mat for safety.

Common Mistakes to Avoid

Arching the Lower Back – Can cause strain and loss of control.
Moving Too Quickly – Reduces stability and increases the risk of falling.
Placing Hands Too Far Apart – Makes it harder to push up effectively.
Not Engaging the Core – Leads to poor posture and instability.
Allowing the Feet to Slip – Can cause falls, so ensure proper grip on the wall.

Benefits of Wall Walks

1. Strengthens the Shoulders and Arms

Wall walks build upper body strength, especially in the shoulders, triceps, and chest, making them an excellent handstand training exercise.