Wall Crawlers

Hey guys! Another instructional today for ya.  This is another fun one, especially on those “Push” days.  This is going to smoke your core, your horizontal push, and your vertical push like crazy.  They’re called……

wallcrawlers

 

The movements are simple: a push-up followed by a handstand push-up.  Where the real challenge comes in is the transition between the two.  You start off in a standard push-up position with your feet right next to a wall.  After completing the push-up, you maintain that plank position and begin walking your hands back while simultaneously walking your feet up the wall until you achieve the handstand position.  From them perform your standard handstand push-up, then walk it out back to the regular push-up position.  Confused? Yeah, me too.  Here’s a video to help clarify:

As I mentioned earlier, this combination movement hits on both vertical and horizontal pushing planes of motion as well as giving an incredible core workout due to the fact that you must maintain a rigid core throughout.

I DO NOT recommend this movement for beginners as the core demands are very high and the handstand push-up is an advanced technique.  For experienced lifters or athletes, this would be a great choice to get the heart rate up.

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Posted on July 11, 2013, in Exercises and tagged , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 4 Comments.

  1. Good exercise, I have used these before on a TRX with feet in the stirups, destroyed my core more than anything but shoulders and chest are hit hard too, nice tip Colin.

  2. Reblogged this on Blood and Iron and commented:

    Old article I wrote for my prior site. Fun stuff!! Try ’em out!

  1. Pingback: Wall Crawlers | Blood and Iron

  2. Pingback: Wall Crawlers | Blood and Iron

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