Wall Climbers
Starting Posture
Begin in a high plank position with your hands flat on the floor directly under your shoulders, arms straight, and your body forming a straight line from head to heels.
How to Exercise
Keeping your core engaged and hips level, drive your right knee towards your chest. Then quickly switch legs, bringing the left knee to your chest while extending the right leg back. Continue alternating legs at a quick pace, as if you are climbing a wall.
Breath Control
Inhale as you bring your knee towards your chest and exhale as you switch legs. Focus on controlled breathing to keep your heart rate up and maintain energy throughout the exercise.
Common errors
Common errors include sagging hips, which can put strain on your lower back, and lifting your hips too high, which reduces the effectiveness of the exercise. Make sure to maintain a straight line from head to heels throughout the movement.
Weights
Wall climbers are typically done as a bodyweight exercise to focus on cardio and core strength. However, you can add weights to your ankles for an extra challenge if desired.
Grips
There are no specific grips required for wall climbers, as the exercise is focused on maintaining proper form and speed. Just make sure to keep your hands flat on the floor and wrists under your shoulders.
Variations
To modify the exercise, you can slow down the pace of the movement to focus more on control and stability. You can also add a push-up after each leg switch to increase the upper body workout. Another variation is to perform the exercise with your hands elevated on a step or bench to target different muscle groups.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your shoulders stacked directly above your wrists to avoid strain. Engage your core throughout the movement to stabilize your body and maximize the burn. Aim to go as quickly as you can while maintaining proper form.
Cautions
Avoid arching or rounding your back, as this can put unnecessary strain on your spine. If you feel any discomfort in your lower back, adjust your form or take a break. Additionally, if you have any wrist issues, you may want to modify the exercise or use wrist support.