Wall Walk

The Wall Walk is a bodyweight skill where you lie on the floor with your feet on a wall, then walk your hands backward as your feet walk up the wall until you reach a handstand position, and return the same way. It mainly trains shoulder strength and stability, plus core control and coordination.

Lie facedown on the floor with your feet close to a wall behind you. Place the balls of your feet flat on the wall, toes pointed, and start with your hands under or just outside your shoulders, arms straight. Brace your midsection so your body forms one straight line from shoulders to feet.

Press through your hands to lift your hips. Walk your hands backward toward the wall while walking your feet up the wall. Keep your hands close to the wall and hold a hollow, straight body line the whole time. Continue until your chest is near the wall and your body is vertical. Reverse by walking your hands forward and your feet down.

Breathe steadily while keeping your ribs down and core tight. To make the move easier, only walk partway up the wall or hold an angle you can control with good form. To make it harder, pause at the top or slow down the whole rep. Stop the set well before your shoulders feel fully fatigued.

Fault: Hands land far from the wall and the lower back arches. Fix: Take smaller hand steps, keep your hands close to the wall, and actively hold a hollow body line.

Fault: Rushing the descent and collapsing through the shoulders. Fix: Move slowly and under control in both directions, and reset at the top if your form breaks down.

Fault: Pushing until the shoulders are completely spent. Fix: Stop the set well before shoulder fatigue so every rep keeps solid form.