Many people who start CrossFit are paralyzed when they see that you have to get on your stomach: wall climbs, hand stand push ups, handstand walk...
Without a doubt, having control of your own body in an inverted position is an art form. The wall climbs are the simplest of all this series of gymnastic exercises.
In this article we will analyze point by point what you need to do to get more agility in your wall walks.
By the way, the lifelong wall climb has now become a wall walk since it appeared in the 2021 Open.
Maybe it makes sense because it's not just about going up, but also about going down to make the full replay count.
What is a wall climb?
The wall climb or walk is a gymnastic exercise that consists of climbing the wall with the feet, bringing the hands resting on the ground towards the wall.
The movement begins with the athlete lying face down, stretched out, with the feet in contact with the wall and the palms of the hands on the floor. From here the athlete does a chest flexion and moves the feet along the wall until he/she is completely upright, sticking to the wall. From here, the athlete goes back down to the floor moving hands and feet until he/she ends up in the same position in which he/she started.
Wall climb technique
It is quite common for athletes to be uncomfortable on their stomachs and not perform this exercise correctly.
Good practice of this exercise translates into better control in other inverted gymnastic movements.
- Start fully stretched out on the floor with your feet flat on the floor and touching the wall. Your hands should be next to your chest as if you were going to do a push-up.
- Perform this flexion while throwing one leg towards the wall as high as possible. Then, place the other foot and walk with your hands in the direction of the wall as you stretch.
- Align yourself completely on the wall by touching your forehead to the wall to be considered a valid repetition.
- To descend, walk your hands away from the wall as your feet slide down. The chest must touch the floor again to be considered a valid repetition.
It is likely that in the box you will not put marks on the floor as is done in the Open or in a competition.
You only need to look for be completely parallel to the wall and down, fully extended on the ground.
Tips for wall climbing
- Strong core
As with all gymnastic movements it is essential to maintain a good activation of the whole core (abdominal girdle).
If we try to move our body from a position parallel to the ground to a perpendicular position without stability we will be uncomfortable, as we will feel that we lose control and also the lumbar area will suffer.
- Large vs. small steps
If you control the exercise very well you can make great strides, as it will help you to be faster.
If you are still gaining control in this position, you will find it much easier to take smaller steps to maintain good posture.
Adaptations of the wall climb
There are many people who at first need other options to work this exercise and the reasons are various. From lack of strength to maintain the weight of your own body to the fear of being upside down, but everything is trained.
We are going to see several options and progressions so that with practice you can end up achieving the movement in rx.
If I have no strength
If you notice that you get very tired and that you are not able to hold your weight comfortably, you can do the following exercises:
- Hold in the pine position leaning against the wall. For example, 4 times 10 seconds of pino and progress gradually increasing the duration.
- Doing pine push-ups with knees on a box. Trying to find the maximum verticality, do 4 sets of 10 repetitions.
If I am afraid
Some people are really uncomfortable on their stomach. In that case, your goal will not be to complete the entire run, but to gain confidence in that posture.
- Do the push-up with the wall kick and advance to where you feel in control.
- Count how many steps you have done.
- Little by little, try to challenge yourself and add 1 more step.
If you do this, by the time you realize it, you'll be practically touching the wall. Doing a half run is just as hard on the muscles as going completely vertical, what you need to train is confidence.
Find a partner to accompany you in practice if it will build your confidence.
Keep in mind that adapting is not a bad thing, it gives you the opportunity to keep working so that you can end up doing it in Rx.
It is the only way to progress, never take it as something negative.
Wall Walks at 21.1
Dave Castro surprised everyone with the wall walks in the 21.1 of the Open 2021. Many athletes did not practice this move and saw their marks fall off the top of the board.
We went to record Aniol Ekai and we could see how he suffered a lot in that part of the wod.
1 wall walk
3 wall walks
6 wall walks
9 wall walks
15 wall walks
21 wall walks
Time cap: 15 min.