Wall Elbow Levers
Placing our feet on the wall behind us will allow us to feel a very similar position to the full elbow lever, while still taking some off the load off of our arms and shoulders!
Standards
LEVEL 1: 3 Sets of 5 Seconds
LEVEL 2: 3 Sets of 15 Seconds
LEVEL 3: 3 Sets of 20 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
Some people might find it painful to press their arms into their abdomen, avoid this by playing around with arm positioning and by inhaling into you stomach before you get into position.
It can be a bit difficult to breathe with your arms pressing into your stomach, but be sure to keep it up throughout your holds!
If you’re running into wrist pain with this new position, be sure to warm them up well beforehand!
Tutorial
Get yourself a parallette (or a railing, or a stable chair, table, etc or even on the floor).
Kneel on the floor with your knees together, with your feet close to a wall behind you and the parallette right in front of you.
With your shoulders down and forward, press your upper arms and elbows against your abdomen, your elbows should be at around belly button height.
With your palms facing up/forward, lean over the bar in front of you, keeping your elbows pressed against your and your hands underneath them.
Gradually lean forward and straighten out your legs behind you, having your toes in contact with your foot and your body in a straight line.
Lift one foot off the floor and place it on the wall behind you at about shoulder 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 only one of your legs on the wall can make it more difficult.
To make this exercise easier: Doing this exercise with your feet a little lower on the wall can make it easier.