Straight-arm work is more unique to gymnastics and calisthenics and is trained much less frequently, if at all. I want to spend a little time explaining some movements we are going to experience in our Gymnastics Pressing Series.
Wall walks are an excellent introduction in developing a solid handstand. Wall walks will develop strength in the shoulders, upper traps, middle traps, arms, and wrists. Since we are using a wall as support, balance is not much of a factor. You will only have to overcome being upside down for a few moments.
Body Position Cues
- Start in a plank position with the bottom of your feet touching the wall. If starting in this position is difficult you can squat down in front of the wall and with bent legs begin the movement.
- Walk your feet up the wall while walking your hands back towards the wall.
- Keep walking your hands back until you are in a handstand position. Hold for 2-3 seconds. Think nose and toes on the wall.
- As you come down, wall your hands away from the wall while walking your feet down the wall until you are back in the plank position.
If you are new to wall walks, only go to a height you feel comfortable and stable. Even if you don’t go to a full handstand position you will be building strength in your core and upper body.
A few tips
- Keep your arms as straight as possible during the movement.
- Keep your core and glutes tight. Avoid arching your lower back.
- This is meant to be done slowly. Don’t skip the eccentric portion of this exercise. It’s extremely valuable. Focus on getting up and down in a controlled even manner
If you want to work on wall walks, I would like for you to perform 5 sets of 3 wall walks a few times a week.