Handstand ProShoulders · At the wall
Wall plank
The first time your shoulders carry your weight overhead. Hands on the floor, feet on the wall at hip height, you stay low and can put your feet back down at any moment. You don't need to have been upside down before.
- Family
- Shoulders
- Equipment
- A wall
- Type
- Hold
Train this exercise in the app
How to do it
- Get on all fours with your back to the wall, soles of your feet against it.
- Put one foot on the wall, then the other, up to about hip height.
- Press your feet into the wall and brace your belly: your body becomes a plank.
- Shift your weight toward your hands and push the floor away. Hold.
- To finish, step down one foot at a time.
What makes the wall plank fail
Leaving your weight in your feet. Your feet on the wall are there to steady you, not to carry you. If you mostly feel your legs, move your shoulders a little further over your hands: that's where the drill starts.
A sagging belly. Your hips drop, your back arches, and the load goes into your lower back instead of your shoulders. Brace your belly and glutes as in a floor plank, and keep your hips in line.
A coach in your ear
Upside down, you can't read a screen. In the app, a voice guides you through the exercise and tells you what to fix right when you need it. For example, when your legs start doing all the work:
“Bias your weight onto your hands”
Train this exerciseRelated exercises
Wall walksGetting to the wall without a kick-up, walking your feet up while your hands come in.
Chest-to-wall holdChest facing the wall, only the toes touching: the position where you learn the right line.
Hollow body holdThe handstand shape, practised lying on your back with the lower back pressed down.All exercises: the catalog