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Mastering Wall Walks in CrossFit: Benefits, Technique, and Progressions

In CrossFit, the goal is to be proficient at any and every functional movement. Wall Walks are one of the constantly varied movements you’ll find in your CrossFit programming. Whether you’re just getting started or you're a seasoned competitor, we’re going to explore how to perfect your Wall Walks, enhancing your effectiveness and efficiency in this commonly programmed exercise.

What Are Wall Walks?

Wall Walks are a functional strength movement that introduces your body to inversion basics by using your own body weight. Unlike the handstand push-up performed against a wall, Wall Walks build midline stability, coordination, and balance. The movement involves walking your feet up a wall behind you until fully inverted, then reversing the movement back to the starting position.

Benefits of Wall Walks

1. Coordination

Wall Walks require precise body awareness. From the push-up position, you kick up your feet onto the wall and walk your hands backward towards it, simultaneously moving your feet upward. This movement demands and develops total body coordination.

"Wall walks significantly enhance proprioception, helping athletes develop better awareness and control of their body position, especially during inverted movements." CrossFit Journal, Glassman 2004

2. Balance

Wall Walks enhance total body balance. The exercise requires every muscle in your body to engage actively as you ascend and descend the wall, developing greater equilibrium and stability in various positions.

3. Shoulder Stability and Strength

At the top of the Wall Walk, you achieve a full handstand position against the wall, significantly enhancing shoulder stability, mobility, and strength. These improvements directly translate to better performance in movements like handstand push-ups and overhead lifts.

"Regular practice of Wall Walks can dramatically enhance shoulder girdle stability, reducing the risk of injuries during overhead movements." Catalyst Athletics, Everett 2016

How To Perform Wall Walks

Check out the video above from Swolverine and CrossFit Games Athlete Abigail Domit as she walks through Open Workout 3 in the 2023 CrossFit Open, which includes Wall Walks.

1. Start Position: Begin by lying face down on the floor in a push-up position with your feet touching the wall behind you. Your quads and chest should be flat against the ground, spine neutral, and head facing down.

2. Initiate Movement: Slowly walk your feet up the wall or kick up both feet onto the wall as demonstrated by Abigail Domit. Engage your core tightly.

3. Ascend the Wall: Walk your hands backward toward the wall, ensuring your core remains engaged and your spine neutral. Avoid arching your back to prevent injury.

4. Top Position: Continue walking your hands back until your chest and nose are close to the wall. At this point, you should be fully inverted, facing the wall.

5. Descent: Gradually walk your feet down and simultaneously move your hands away from the wall, returning safely to the starting push-up position.

Common Mistakes to Avoid

To optimize your Wall Walks, avoid the following common pitfalls:

• Arching the Back: Maintain a neutral spine. Arching your back places unnecessary strain on your neck and shoulders.

• Moving Too Quickly: Slow, controlled movements ensure safety and maximum muscle engagement.

• Lack of Core Engagement: Failure to activate your core muscles increases the risk of losing balance or control.

Who Should Avoid Wall Walks?

Wall Walks, while beneficial, may not be suitable for everyone. Individuals with the following conditions should proceed with caution or seek alternative exercises:

• Severe shoulder injuries or instability

• History of significant wrist or elbow issues

• Acute lower back pain or severe spinal conditions

Recommended Sets and Reps

Depending on your fitness level:

• Beginners: 2-3 sets of 2-5 repetitions

• Intermediate: 3-4 sets of 5-10 repetitions

• Advanced: 4-5 sets of 10-15 repetitions or more, for endurance and strength.

Wall Walk Progressions

If Wall Walks seem challenging at first, practice these movements to build foundational strength and confidence:

1. Inch Worms

The Inch Worm mimics the Wall Walk movement pattern.

• Stand upright, then hinge forward, placing your hands on the floor.

• Walk your hands out to a plank or push-up position.

• Walk your hands back towards your feet, returning to the standing position.

2. Bear/Pike Push-Ups

The Bear or Pike Push-Up enhances shoulder strength and mobility:

• Start in a plank position and move into a downward dog (hips raised, heels lowered).

• Lower your head towards the floor by bending your elbows, then press back up using your shoulders.

• This movement prepares your shoulders for the stress of inversion.

"Pike push-ups are effective for developing the shoulder strength and stability required for inverted positions and advanced handstand movements." Men’s Health, Samuel 2020

Complementary Exercises

Incorporate these movements alongside Wall Walks to create a comprehensive training session:

• Handstand Push-ups

• Shoulder Press or Push Press

• Hollow Holds and Planks

• Ring or TRX Rows for back strength

Wall Walks: Frequently Asked Questions (FAQs)

Can beginners do Wall Walks?
Yes, beginners can perform Wall Walks but should start with progressions like inchworms or pike push-ups to build foundational strength.

Are Wall Walks good for building shoulder muscles?
Absolutely. Wall Walks target the shoulders effectively, enhancing strength, stability, and mobility.

How often should I perform Wall Walks?
Performing Wall Walks 1-3 times per week is ideal, allowing adequate recovery to ensure continued progress.

Wall Walks: Key Takeaway

Now that you're familiar with performing Wall Walks efficiently, it's time to incorporate them into your routine consistently. Wall Walks challenge your entire body, building core stability, shoulder strength, balance, and coordination. Focus on progression and form to fully reap their benefits, enhancing your overall CrossFit performance.

Let me know if there's anything else you'd like to enhance or further expand!

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