Omvendt Planke Benløft

Wall walks are a demanding exercise that combines upper body strength and core activation. The exercise involves going from a plank position to a handstand against a wall, which strengthens the shoulders, arms, back and core muscles. Wall walks are common in CrossFit training and are used to build stability and body control.

Correct form and technique

How to perform a wall walk with the correct technique:

  1. Begin lying on the floor with your feet flat against the wall and your hands placed under your shoulders, as in a push-up position.
  2. Press your hands into the ground and lift your body up into a plank position.
  3. Start walking your feet slowly up the wall, while at the same time walking your hands closer to the wall.
  4. Continue going up until your body is in an almost vertical position against the wall.
  5. Keep your core tight and your back straight throughout the movement.
  6. Go back down in a controlled manner by reversing the movement, until you return to the plank position.

Focus on keeping your body stable, and avoid letting your back sway too much. It is important to move in a controlled manner throughout the exercise.

Common errors

Avoid these common mistakes during wall walks:

  • Dropped Hips: Keep the core engaged to prevent the hips from dropping during the plank position.
  • Unsteady balance: Walk slowly up the wall to avoid losing your balance.
  • For fast movement: Perform the exercise at a controlled pace to avoid injury and ensure correct form.

Modifications and variations

Adapt the exercise to your level:

  • Beginners: Start by walking halfway up the wall, or perform the exercise against a lower wall to reduce the intensity.
  • Advanced: For a bigger challenge, try performing the exercise faster or adding a push-up before each rep.

Number of repetitions and sets

Perform 3-5 repetitions , and repeat in 3-4 sets , depending on your strength and fitness.

Breathing technique

Breathe in as you go up the wall, and breathe out as you go back down. This helps keep the core stable and control movement.

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