Wall Walk To Inverted Pushup
Yesterday was shoulders and core day (leg break). I went a little nuts! :)
Okay, so, this one’s NOT easy. And it’s not for everyone. But DO NOT be intimidated: just be safe. It’s VERY easy to injure yourself with moves like this if you’re not used to it, so please read tips, modifications and descriptions below. Do not attempt this if you have shoulder, joint or low back issues. (There’s LOADS of other stuff you can do instead. This falls under ‘psycho’).
Start with TINY walks up the wall (a foot or two up, then back down), forget the pushup part and don’t go vertical until you build up to it. Having a spotter isn’t a bad idea if you’re not used to inversions. Listen to your body, and leave enough strength to crawl back out and dismount safely if you need to (avoid tipping backwards or to the sides- keep core tight).
Beginners: Try just parts A & B (see below), & walk up just a bit until you get used to it. Add more when your body’s ready for it.
Intermediate/Advanced: If you can’t do the pushup in the handstand, add it at the top of your plank or with both feet against the wall instead. Still VERY challenging and a little safer.
How To Do It
A. In plank, plant your toes as close to the wall as you can. Take hands out wider than shoulders, eyes forward and core tight.
B. Lift one foot up to the wall, and plant it firmly (toes first), pushing through the foot. Shift a little more weight to your hands and lift the other foot, keeping both against the wall.
C. Keep your core tight and shoulders over your hands as you walk the feet UP the wall and walk your hands TOWARDS the wall. Try to maintain a straight body line and crawl until you’re almost vertical (keep some space between your chest and the wall - think 60-80 degree angle and not 90 degrees).
D. Keep toes on the wall for balance, and adjust hands if needed - make sure they are wider than shoulders. Slowly, sink into a press, bending 90 degrees at the elbow (or as much as comfortable). Press back up through the hands into the handstand.
E. Reverse the motion, crawling hands forward and walking feet down the wall, until you’re back in plank. Repeat.
Don’t go hurtin’ yourself now, but try them if they’re something you think you’re ready for! (I was stunned that I could do them the first time).
Protect your shoulders and joints by engaging as much of your core and legs as you can. :)
Goal: try to keep this up for a 1-2 minutes, aiming for 8-10 reps.