Exercise library
Wall Slide
Shoulders · Mobility
Generic mobility demo. Follow the steps below for this exact exercise.
MobilityMobility
A shoulder drill sliding the arms up a wall, used to warm up overhead pressing and pulling.
- Difficulty
- Easy
- Tracking
- Measured in time
Muscles worked
ShouldersBack
Equipment
Bodyweight
How to do it
- Stand with your back and hips against a wall and your feet a step away from it.
- Place the backs of your hands and forearms on the wall with your elbows at about shoulder height.
- Tuck your ribs down, then slide your arms up the wall as far as you can keep contact.
- Slide back down, pulling your elbows toward your ribs, and repeat for the set time.
Coaching cues
- Keep your lower back flat against the wall, do not arch to reach higher.
- Move only as high as your hands can stay in contact with the wall.