CrossFit® is famous for having many unique movements and exercises, which bring many benefits; if we really wanted to look for one of the most characteristic exercises of this discipline, here we find the wall walk, or walking on the wall, a movement that is easily modifiable and that you will never get tired of trying to perfect.
Let's find out all the secrets of wall walks!
Index
What are wall walks?
The wall walk is a great tool to introduce the basics of inversion! In fact, instead of kicking the legs up and performing an immediate inversion in the form of a handstand, the wall walk is performed walking with your feet on a wall behind you, while in a push-up or plank position.
Once you have brought your feet to the desired height, which depending on where you are at may also require moving your hands towards the wall, simply bring them back down and finish with a plank or push-up before repeating the sequence , based on what the wod or personal goal requires.
It's an rather demanding movement, but much more inclusive of others such ashandstand push-ups or l 'handstand walking.
How is it done?
Let's see the steps to best perform the wall walk:
- start from the floor: begin to lie down on the floor on your stomach, with your feet against the wall and your hands in a push-up position
- do a push-ups: once in position plank, tighten the core and start the wall walk
- move one foot at a time: to start the wall walk, move one foot at a time towards the wall, then follow with your hands until you are vertical with your nose a few inches from the wall
- go back along the wall: Once you reach the top of the handstand, walk your hands back until your feet touch the ground again, then bend your arms to finish the movement with a push-up.
From here on, it's all about repetition!
Benefits
Wall walks offer several benefits:
- allow you to easily reach the assisted vertical position
- they increase coordination
- they increase the force of the core
- increase stability and balance
- they strengthen the trapezius, arms and wrists.
Mistakes to avoid during the wall walk
To get the most benefit from this exercise, it is good to do it perfectly. The most common mistake is going too fast; it's important maintain a steady pace and be sure to take a deep breath at the end of each rep.
The wall walk is a super challenging movement, but it will give you great satisfaction in your wods!
And you, have you ever performed the wall walk? Let us know in the comments and remember to follow us on our telegram channel
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