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welcome to Athletes Fear where movement
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meets mastery today we're focusing on
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the fundamentals of wall walks
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start in a strong plank position with
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your core tight glutes squeezed and
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hands directly under your
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shoulders keep your feet together and
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walk them up the wall with control walk
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your hands back toward the wall at the
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same pace as your feet climb maintain a
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tight midline the entire time to prevent
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your lower back from sagging press
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through your shoulders and stay active
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to avoid collapsing at the top of the
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movement your eyes should stay neutral
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looking at the floor not craning your
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neck up or down try to only go as close
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to the wall as your form allows you to
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remember quality over quantity is key to
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come down reverse the steps with the
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same level of control no flopping or
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crashing breathe steadily especially as
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you get closer to the wall where tension
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is highest practice shoulder and wrist
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mobility outside of the movement to
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improve ease and range of
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motion as your feet rise walk your hands
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back in sync don't let your feet get
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ahead of your hands aim for a slow
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controlled pace to minimize momentum and
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maximize stability keep your elbows
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slightly soft to avoid joint
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hyperextension and to better absorb the
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weight shift as you move toward the wall
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actively press through the floor with
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your hands this creates shoulder
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elevation and keeps the scapula stable
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as you approach vertical aim to stack
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your body in a straight line at the top
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wrists shoulders hips and ankles aligned
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this requires scapular elevation think
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push the ground away core compression
