Description
Vertical thrust to develop shoulders and core stability.
01 · Setup
Set up the movement
- Stand facing a stable wall in an inverted position.
- Hands anchored to the ground, shoulder width apart, fingers open.
- Body sheathed in line, feet in light contact with the wall.
02 · Execution
Perform the rep
- Descend under control by bending your elbows.
- Keep the torso strong and the neck neutral.
- Push vertically to return to inverted position.
Technique cue
Stable body line against the wall, clean vertical push.
Common mistakes- excessive lumbar arch
- descent too fast
- elbows that open too much
- loss of core engagement
Safety notes
Risks of poor execution
- Repeated lumbar hyperextension can cause lower back pain.