Shoulders · At the wall

Wall tuck hold

You walk up facing the wall, and instead of straightening your legs, you fold them: knees toward your chest, feet against the wall, hips over your hands. Your body is shorter, and there's only one thing left to sort out, stacking your hips over your shoulders and your shoulders over your wrists.

It's a great drill for working on alignment and shoulder opening.

Family

Shoulders

Equipment

A wall

Type

Hold

Train this exercise in the app

How to do it

1. Walk your feet up the wall, chest facing it.
2. Fold your knees toward your chest, feet still against the wall.
3. Bring your hips over your shoulders. To get there, bring your head closer to the wall.
4. Push tall through your shoulders and hold, without unfolding your legs.
5. To come down, come out the same way as in the wall tuck bail: one hand out to the side, then one foot, then the other.

Two mistakes to avoid

Leaving your hips behind. With bent knees, it's easy to feel like you're in position when your hips are still far from the wall, behind your hands. Your weight stays in your feet, and the wall is holding you up. Bring your head closer to the wall and push the floor away until you feel your hips move over your hands.

Rounding your back. In a tuck, your back curls easily, your shoulders close and your head drifts toward your knees. Keep your back straight and open your shoulders, chest toward the wall.

Related exercises

Wall tuck bailThe gentlest way to learn coming down, from a tucked position against the wall.ConfidenceRepsChest-to-wall holdChest facing the wall, only the toes touching: the position where you learn the right line.ShouldersHoldWall walksGetting to the wall without a kick-up, walking your feet up while your hands come in.ShouldersReps

All exercises: the catalog