Wall Walks
Wall walks are an effective exercise for strengthening the shoulders while also intensely engaging the abdominal muscles. You begin in a plank position against the wall and walk your feet up the wall as your hands gradually move closer to it. This exercise also promotes body stability and coordination. Learning wall walks has the advantage of improving the vertical position, facilitating the transition to more advanced exercises like the handstand or the handstand swimmer.
Necessary equipment
Wall Walks - the correct execution
- Start in a push-up position with your feet close to a wall
- Your pelvis is tilted backwards (PPT)
- Walk step by step with your hands backwards and place your feet against the wall
- Walk with your feet up the wall until you are in the handstand position
- Slowly and in a controlled manner return to the starting position
- Keep in mind that you still need some energy to dissolve the last handstand
- If necessary, turn over the side out of the handstand. See last video
Which muscles are trained by Wall Walks?
Primary trained muscles for Wall Walks
Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.
Secondary trained muscles for Wall Walks
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Build strength and muscle with a plan for your level.
Want to get stronger without putting every workout together yourself? The DIE RINGE app adapts exercises and progressions to your level and equipment. Open the app, start training and track your progress.
Train with DIE RINGEOver 1000 five-star reviews on App Store and Google Play.
