Contrary to what many people may think, training in CrossFit is much more fun than it seems, so much so that it becomes addictive. The Wall Climb is one of those exercises that most motivates Crossfitters and explains the constant desire to go train.
Although it may seem like a simple exercise, it involves many muscle groups in its execution. Next, we explain what the Wall Climb is and how to do it. and what muscles are worked.
What is the Wall Climb?
The Wall Climb, also known as Wall Walk, is an exercise that consists of climbing the wall in reverse . To do this, you must lie near a wall lying face down perpendicularly, rest your hands on the floor and walk along the wall with your feet.
No, we have not gone crazy. Although CrossFit is a very demanding sport, it is also very fun, as you can see. The Wall Climb is usually included in the most common CrossFit exercise routines , generally because it helps strengthen the abdominal area, back and arms.
Furthermore, if your weak point is arm coordination, then the solution to train yourself is the Wall Climb, which in addition to improving coordination , also perfects agility and flexibility .
To practice this exercise you don't need a lot of material, just have a wall nearby, so don't wait any longer and start doing the Wall Climb. If you have any questions, remember that you can always ask your coach to guide you and offer you the best advice to avoid injuries.
How to do a Wall Climb
Next, we explain how to do a Wall Climb step by step to get a steel sword:
Steps to follow :
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First, lie face down perpendicular to the wall and with your hands (at chest height) resting on the floor. The feet should touch the partition with which we are going to work.
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Next, with our hands resting on the floor, we get on our knees and place our feet on the wall, while we gain momentum to begin the walk upwards. As your feet ascend the wall, your hands and arms should move proportionally closer to the wall.
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Little by little, we raise our feet until the torso and abdomen touch the wall. When these are pressed, we begin to go down little by little.
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And we start again. This exercise requires a lot of arm strength, so if you are a beginner, don't worry, practice and you will get into the rhythm quickly!
When you do this exercise, whether at home or in the Box, remember to clear the area and the surroundings of the wall you are going to work with to avoid further damage in case of a fall.
In the following video, you can see in detail the technique to execute a Wall Climb:
What muscles are worked when you perform a Wall Walk?
As we have already mentioned at the beginning of this article, the Wall Climb is a very simple exercise with which we strengthen the upper part of the body, in addition to improving coordination and flexibility.
However, this exercise involves more muscle groups when performed. These are the main ones:
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upper trapezius
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middle trapezius
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Broad back
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Lumbar
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Front deltoid
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rear deltoid
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Serratus
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Triceps brachii
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Brachioradialis
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Oblique abdominals
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gluteus maximus
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Quadriceps
One of the tricks to improve your technique in the Wall Climb is to perform exercises that strengthen the upper part of the body . By activating the core, we improve its strength and, therefore, the resistance of the muscles involved in this movement (arms, back and abdomen). For example, you can do sets of burpees , sit-ups , and even the Sumo deadlift .
Remember to always train with extra protection as a guarantee to avoid injuries, such as, for example, sports knee pads , wrist guards , orleg guards .
There are no excuses not to train, the Wall Climb is the perfect option to train at home.
