CoachingHealth

The Best Cue for the “Wall Walk” (Athlete & Coach)

For some reason, as soon as we ask a strong and athletic individual to wall walk backgrounds they become completely uncoordinated and discombobulated.

In this video, I explain a few tips that can make you more effective and efficient walking upside down against the wall, especially under duress.

Via Naples Strength & Conditioning Youtube

What’s the best way to coach it?

1. Start at the bottom of the push-up position

2. First, come to a strong rigid plank position

3. Take the biggest first step you can make with feet above your hips and ball of the foot against a wall.

4. Push your body up and back by moving into a backward bear crawl while walking your feet and hands backward simultaneously.

5. Continue to push the body up the wall into a vertical position.

6. Ideally, you would stack all your joints into a straight line (ankles, knees, hips, shoulders, elbow, and wrist.

7. Reverse back into the plank position by simultaneous walking your hands and feet downward and forward just like a bear crawl on the floor.

DO NO STOP USING YOUR FEET AND HANDS TOGETHER OR YOU WILL LOSE ALL CONTROL.

Losing control and being upside down is not a good combination. If you cannot do this you either lack baseline strength-to-body weight ratio and/or basic overhead mobility at the shoulder.

What can you do about this if this is you?

GET STRONGER

We treat strength-to-bodyweight development in the same manner as traditional barbell strength training. That measn we always encourage high-quality sets with maximal range of motion for concentric strength and long holds for isometric strength building. E

1.Upper Body Pushing Strength

5-7 sets of 5-15 challenging reps.

This means setting the body angle at an appropriate height so that the sets of 5-15 are both the full range of motion and challenging. The most important part is that the total volume of reps of the training session increases while you decrease the body angle until you are performing unassisted pushups on your own.

Modified Push-ups inclined. Decrease height of bar overtime.

2.Isometric Holds

Logical Progression from Wall Walk to full Hand Stand Push Up

5-10 sets of 20-60 seconds upside down.

Building static strength is one of the most underutilized forms of training. Although not as sexy as high rep workouts the time under tension (TUT) doesn’t come close to the TUT of traditional concentric exercises. This inclues a logical HSPU Progression model (video).

3.Barbell Strength

If you can imagine, the handstand hold is nothing more than the finish of the standing press. It would make sense than to utilize basic barbell strength work to quickly help build strength. Something as simple as 5×5 barbell strict presses once a week going up incrementally 2.5lbs a week works wonders. Other options include single arm DB work for max loads.



GET MORE MOBILE

As I mention in the video, the ideal finish position is one where the joints of the body are stacked on top of each other. This position provides the most stable structure possible. For many tight athletes getting them to finish with their “biceps to end” is near impossible. Not only is this not normally basic fuinction of the shoulder, it drastically increases the risk for injury.

We don’t pretend to make stretching hard. Simple exercises like hanging on the bar to allow yourself to bring your hands overhead or specific drills listed below a few times is week will slowly but surely bring your shoulders back to normal function.

Nothing worth-while came easy!

This is an amazing warm-up, a brain teaser for the entire body. Simply performing walk walks on a running clock for 5-10minutes for high-quality practice works miracles. As you become more proficient you can add more time to the clock.

Whatever you do. Practice, practice, practice. Keep the wall-walk out of high-intensity circuits. And whatever you do don’t give up!

Related Articles

Check Also

Close