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Technique

  1. Begin by laying flat on your back with arms overhead and both hands pushed straight against a wall.
  2. Start in a Hollow body hold by lifting the legs a few inches off the floor, pulling the belly button down and ribs in so the low back is flat or almost flat on the floor, and go into Shoulder elevation so the shoulders are in contact with the ears.
  3. While keeping the legs off the floor, open one leg to the side for a small Straddle position. Take the opposite hand off the wall and reach it out to the side. Elevate both shoulders even more and attempt to keep a straight line between opposite arms and legs.
  4. Hold for up to 60 seconds per side for 3-4 sets.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Neck
  • Abs
  • Obliques

Secondary

  • Back
  • Shoulders
  • Pelvis
  • Upper trapezius
  • Levator scapulae
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Free Wall
Free Wall

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Appears in

Calisthenics skills
Joint movements
Trunkflexion
Shoulderelevation
trains stretches
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Incline wall handstand

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Decline hollow plank block push

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Wall T-handstand

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Back-to-wall handstand

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Jedi box

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.