The client will start with their feet facing the wall in a push up position. From here they will begin climbing their feet up the wall, while using their hands to push their feet higher until they are inverted. During this motion, the client should maintain a hollow position by keeping the ribcage down and keeping a neutral spine. Once inverted, the only parts of the body that should be touching the wall should be the athlete’s nose and toes. When ready the client may walk their body down in same way they came up.
It is very important that the athlete has the sufficient scapular stability and mobility through the thoracic spine, latissimus dorsi muscles, and both the anterior and posterior deltoids in order to do this movement correctly. If the client does not have enough core strength to keep the rib cage from flaring, then other exercise should be implemented to further develop the core.
The hollow body wall walk can help develop strength in the shoulders, scapula, and core, as well as teaching good positioning for free standing handstands.
The hollow body wall walk can be used as part of a handstand progression, a warm up, or even a cool down depending on the client's needs.
Other variations may include Wall Facing Handstand Hold, Wall Facing Shoulder Taps, and any of the other handstand variations and drills posted on the Central Athlete YouTube channel.