Straight Arm Wall Planks
Taking our feet off the floor is a pretty big step, as it will require a lot more tension from our whole body to keep the position!
Take extra care to keep your torso and legs aligned, with your feet firmly planted against the wall.
Standards
LEVEL 1: 3 Sets of 15 Seconds
LEVEL 2: 3 Sets of 30 Seconds
LEVEL 3: 3 Sets of 50 Seconds
Do 3 Sets, holding for as long as you can each time. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a regression shown below or use an easier variation.
Form Cues
A common way to cheat ourselves is by dropping down into our joints, arching our back, and letting our core disengage. Be sure to keep tension by actively tensing your glutes and abdominal muscles, as well as pressing your arms into the floor!
A good mental cue to keep the right shoulder and arm position is to have your elbow pits facing forward at about 45°.
If you’re dealing with wrist pain, performing these on your knuckles or something like parallettes would be a great option.
You might be tempted to hold your breath, but be sure to breathe throughout your holds!
Tutorial
Kneel on the floor with your knees together, with your feet close to a wall behind you.
Lean forward and place your hands on the ground underneath your shoulders, fingers facing forward. Your arms should be and stay straight.
Bring your shoulders down and forward.
Straighten your legs, creating a straight line from head to knees.
Lift one foot off the floor and place it on the wall behind you at about elbow height. When you’re stable and pressed against the wall, do the same with the second foot.
Hold this position for time. See Standards.
Progression & Regression
To make this exercise harder: Doing this exercise with your hands placed a bit more towards your knees rather than directly underneath your shoulders makes it harder by increasing the leverage on your shoulder muscles. You can also bring them a bit overhead instead to challenge your abs more.
To make this exercise easier: Doing this exercise with your feet slightly lower on the wall can make it easier.