Setup & Positioning
- Start in a push-up position with your feet touching a wall behind you.
- Hands should be slightly wider than shoulder-width, core braced, and glutes engaged.
- Eyes looking slightly ahead of your hands to keep neck neutral.
Key point: “Move slowly and keep your core tight—control matters more than speed here.”
Execution
- Begin by walking your feet up the wall while simultaneously walking your hands back toward the wall.
- Continue until your chest is close to the wall and your body is nearly vertical (or as far as your comfort and strength allow).
- Pause briefly at the top, keeping your glutes tight and core engaged.
- Reverse the movement by walking your hands forward and your feet down the wall, returning to the starting push-up position.
Where You Should Feel It
- Shoulders and chest supporting bodyweight
- Core stabilizing against arching or collapsing
- Glutes and legs maintaining tension as you climb
Where You Shouldn’t Feel It
- Sharp shoulder pain from overloading or poor positioning
- Lower back strain from letting hips sag
- Neck discomfort from looking too far up or down
Breathing
"Inhale as you move toward the wall, exhale as you walk back out to the push-up position."
Common Mistakes to Avoid
- Letting hips sag – Keep core engaged to protect your spine.
- Rushing the climb – Slow, controlled movement keeps you safe.
- Locking out elbows aggressively – Maintain a slight bend for joint safety.
- Going beyond your comfort level – Stop before losing control at the top.
