Do This Crossfit Exercise For Stronger, More Defined Shoulders

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Abstract

t unless you perform high rep movements or more traditional movements.While it sounds basic, the wall walk requires strict technique work.To successfully perform a wall walk1) Start by lying face down on the floor with your feet flat against the wall. Your legs should be extended. Your chest and thighs should be touching the floor.2) Start by kicking one leg up the wall. Now you want to push up off the floor.3) Keep your spine neutral, do not not bend at your low back.4) You want to move your foot as far up the wall as possible with each “step”. Start slow but the key to a good wall walk rep is moving faster.5) The end of the rep occurs when your arms are as extended as possible. For a beginner you aren’t going to be completely vertical at first but

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you do want your chest to be as close to the wall as possible.The KEY that you need to understand for more defined shoulders is that you have to shift your hands closer to the wall as you walk up the wall. This is what builds definition in your shoulders.Remember, you are just walking your hands forward and back. That’s it. Don’t overthink it.I find wall walks to be a great movement during cardio or endurance only days. You can also superset a more traditional movement like a shoulder press in as well. This way you’ll get a longer time under tension for more growth.About The AuthorJimmy Phillip, MS,CSCS, is a lifter, reader and runner. His Physique Formula line of <a href="http://www.physiqueformulasupplements.com">all natural supplements </a>can be found here.</article></body>

Do This Crossfit Exercise For Stronger, More Defined Shoulders

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There are a lot of ways to train your shoulders. Barbells, bands, dumbbells and kettlebells all work well but you might be missing out on some serious gains by only training “traditionally”. Wall walks, while not as attractive, as other movements, can lead to stronger and more defined shoulders.

A “wall walk” is just that. You walk up a wall until you’re completely vertical. This is a bodyweight only strength exercise that increases the time under tension that your shoulders endure. Time under tension is a big factor in muscle growth and you just don’t get enough of it unless you perform high rep movements or more traditional movements.

While it sounds basic, the wall walk requires strict technique work.

To successfully perform a wall walk

1) Start by lying face down on the floor with your feet flat against the wall. Your legs should be extended. Your chest and thighs should be touching the floor.

2) Start by kicking one leg up the wall. Now you want to push up off the floor.

3) Keep your spine neutral, do not not bend at your low back.

4) You want to move your foot as far up the wall as possible with each “step”. Start slow but the key to a good wall walk rep is moving faster.

5) The end of the rep occurs when your arms are as extended as possible. For a beginner you aren’t going to be completely vertical at first but you do want your chest to be as close to the wall as possible.

The KEY that you need to understand for more defined shoulders is that you have to shift your hands closer to the wall as you walk up the wall. This is what builds definition in your shoulders.

Remember, you are just walking your hands forward and back. That’s it. Don’t overthink it.

I find wall walks to be a great movement during cardio or endurance only days. You can also superset a more traditional movement like a shoulder press in as well. This way you’ll get a longer time under tension for more growth.

About The Author

Jimmy Phillip, MS,CSCS, is a lifter, reader and runner. His Physique Formula line of all natural supplements can be found here.