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All shoulders exercisesShoulders · Calisthenic

Wall Walks

Walk feet up the wall toward a handstand and back. Builds inverted shoulder strength.

IntermediateWall3 × 3–5 walks
Wall Walks demonstration thumbnail — How To | Perform Wall Walks - With Efficiency & Good Mechanics
ShouldersWall

Wall Walks

Demo · Mayhem Athlete

Verified Wall Walks demonstration by Mayhem Athlete. Click to play.

How to do the Wall Walks

  1. 1Ribs down
  2. 2Small, controlled steps
  3. 3Breathe through the hold

Benefits of the Wall Walks

  • Builds strength and size in the shoulders through a full, controlled range of motion
  • Also trains core as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services