Single Leg Tuck on Wall

How To

This drill will help us find the compression and back roll required to jump, press and hold certain handstand shapes. The focus of this drill is strengthening our back muscles and increasing our shoulder and upper back mobility. Yes, you will feel it on your hamstrings too, but that's a secondary benefit! Use blocks next to your forearms to make sure that as the leg reaches the ground the shoulders stay on top of the hands. Avoid bypassing the shoulder strength by moving the ribs close to the wall.

Attempt to keep the hips over the shoulders for as long as possible. This will be limited by your hamstring flexibility.

Tips

Engage your core

Activate your core muscles to stabilize your body and maintain proper alignment throughout the exercise.

Focus on shoulder and upper back mobility

The primary goal of this drill is to strengthen your back muscles and increase shoulder and upper back mobility. Keep this in mind as you perform the exercise.

Maintain hip alignment

Aim to keep your hips over your shoulders for as long as possible, understanding that your hamstring flexibility may limit this.

Straight elbows

Keep your elbows locked to ensure proper support and engagement of your arm muscles.