The wall walk is an excellent tool for introducing the basics of inversion. Coordination and upper-body strength are both challenged as the athlete experiences and strives to maintain fundamental elements of the handstand position. Despite the challenges inherent in being inverted, the athlete remains supported by three points of contact on the floor, wall, or a combination of the two throughout the entire movement. The wall walk can be the first step in a journey toward handstand mastery or a tool for skill development in athletes of any level.
WatchThe Wall WalkFor time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
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Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.
Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks
♀ 12 in ♂ 18 in
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