The wall walks exercise is a great way to strengthen the shoulder muscles, traps, triceps, and the back. If you are trying to perform a headstand or handstand and you are having problems lifting your feet off the ground, you should start with wall walks.
It builds the core muscles which are equally important when performing headstands. Wall walks can be easy to navigate because the wall supports you and also helps to maintain your balance. More importantly, Wall walks provides balance and stability when you decide to perform headstands.
Here are some of the reasons why performing wall walks can benefit you
- It helps to strengthen the triceps and shoulders.
- Because you stand on your hands, you gain strength in your wrists. The tendons in the shoulder and your elbows strengthen as well.
- It helps to improve your headstands and maintain strong form.
- It works to strengthen the core muscles.
How to perform wall walks
Stand to face away from the wall about body length away. Start in a push-up plank position putting your feet against the wall. Push your hands into the floor and feet into the wall to walk your legs up the wall.
As your feet go higher, walk your hands back to the wall. Move your feet toward the wall as high as possible. You can remain in this position for like 3 seconds. Slowly walk your hands forward and walk your legs back down the wall and then return to the push-up plank position. You can then repeat the steps to get to the required number of repetitions
To create a harder challenge we will give you examples of how to perform the wall walk on different levels.
Beginner Handstand Wall Walks
Here, the goal is to shift the weight to one of the arms. Here, you only slightly lift the hands. As a beginner, you should get comfortable doing the basic wall handstand before lifting your hands. You can do sets and repetitions of 3x for 15-30 seconds.
Steps:
Start with a push-up position where your feet are placed against the wall. Then walk your feet and your hands back to the wall at the same time. You do this until you are flat against the wall as possible. You can then slightly lift one of the hands.
Walk your hands away from the wall and your feet down the wall to return to the push-up position. Repeat this until you get to the required number of repetitions.
Intermediate Handstand Wall Walks
For this level, you are required to tap your shoulders with every rep. Here you hold the handstand with one arm and then tap the shoulders. You can do sets and repetitions of 3x for 15-30 seconds.
Steps:
Start with a push-up position where your feet are placed against the wall. Walk your feet and your hands back to the wall at the same time. You do this until you are flat against the wall as possible.
Lift one arm and place it on the shoulders. Tap each hand to the opposite shoulder. Walk your hands away from the wall and your feet down the wall to return to the push-up position. This can be repeated to get to the required number of repetitions.
Advanced Handstand Wall Walks
In this level, you are touching your legs. This level significantly improves the strength of the shoulders and wrists. You stand with one arm and touch the legs with straight arms. You can do sets and repetitions of 3x for 15-30 seconds.
Steps:
Start with a push-up position where your feet are placed against the wall. Walk your feet and your hands back to the wall at the same time. You do this until you are flat against the wall as possible.
Lift one arm and place it on the legs. The arms are stretched out straight in this case. Return your hands to the floor and walk your hands away from the wall and your feet down the wall to return to the push-up position. Repeat this until you get to the required number of repetitions.
To do the wall walks, however, there are few essential tips to remember:
Tips when performing wall walks
It is important to maintain a position that is most comfortable for you. Be sure to keep a convenient height and go up higher as time goes on.
You must be careful not to rush this exercise. Start slowly; control is everything.
Curving your back while doing the wall walks can put a tremendous and stressful strain on your back muscles. It is therefore vital to straighten your back while at it. The arms must also be straight as curving them puts a strain on the muscles.
Keep the shoulders above the hands at all time. Although the wall is there to provide support, it is important not to lean too much weight on it. Wall walks are to serve as practice before doing headstands so try to keep a significant amount of weight in the hands.
When in your final position, don’t rush to return to the initial position. Spend some seconds in that position first. It is equally important to spend some time on one arm during each step with the hands.
Do not rush when transitioning. Go slow and steady to avoid straining the muscles too much.
Although the wall walk is convenient and can be easy if carefully done, it is advised to have someone with you. That other person can observe you and will be there to assist you in maintaining the correct form and also to catch you in case you fall. If you do not have someone present, you could use your phone or camera to record yourself. The recording allows you to judge your form and technique.
Reduce rotation of the hips when shifting the weight. Doing this involves just a side to side movement.
Conclusion
The primary purpose of performing wall walks is to provide balance when performing headstands. The entire muscles, especially the core muscles are stretched and strengthened. This helps to balance better when performing headstands.
Currently, I’m unable to perform a handstand so this exercise is really helping me to create that shoulder strength and increase my balance. At what stage are you with wall walks or the handstand let me know in the comments below. Thank you for reading and I hope this guide helps you to progress further.
