The wall-climber is a cracking skill to master that not only gives your core a hiding, but also aids in the progression of becoming a handstand push-up master. We’ll look at the handstand push-up later, but for now, here is the wall-climber.
The video below does a great job at explaining the wall-climber. But in summary, here it is:
If you have a piece of chalk or something you can mark the ground with, it can be useful to mark hand positions to ensure you reach the full positions.
- Start by lying flat on the ground, on your stomach, with your feet against a wall.
- Push yourself up into a push-up position and note where your hands are. This is the beginning position for your hands (mark this area as necessary if required).
- Lift one foot off the ground and place against the wall. At the same time, push slightly from your hands creating pressure on the wall from your foot.
- Repeat with the other foot but place this foot slightly higher than the first foot.
- Continue this pattern until you are in a vertical position, ideally being able to touch the wall with your nose. Note your hand position. This is where your hands need to finish each time.
- Slowly walk your hands back towards the starting position taking small steps down the wall. Resist the urge to drop, or take large steps.
- One repetition is earned upon returning to the start position.
- Keep the movements steady and consistent. No need to rush these – steady movements will minimise the risk of injury and increase the intensity of the routine.
The video below outlines the movements perfectly.
If you are looking to utilise more core movements in your training but are over sit-ups and crunches, wall-climbers are a weapon. Not only do they rock your core, but they give your shoulders and chest a wake-up call as well.