Overhead Wall Squat Max

Weekly Fitness Challenge

The Overhead Wall Squat Max

Core Stability - Abdominal Strength

Why Do It:

Most of us sit all day long. We sit while working, we sit while eating, we sit while driving. This creates multiple problems in our body. it weakens our back muscles by overstretching them, and tightens the opposing muscle groups, leading to
terrible posture and an increased risk of injury.

The How: 

Start with your back on a wall and your arms at a 45 degree angle, feet about a foot away from the wall. (figure a)

 

 Tighten your abdomen and hold it as you slide down the wall with your torso, keeping your arms fixed overhead. (figure b)

Checklist: 

1. Back of head, hands and thumbs should be touching the wall (notice your back arches somewhat).

2. Make sure your ribs / bellybutton are pulled in as the arrow indicates in figures a and b.

3. Your elbows are straight once you slide down to 90 degrees

4. Keep your back flat and ribs down in front of while you slide up and down the wall.

Slide up and down the wall, maintaining all checked points. Do as many as you can while maintaining good technique. Record your number and try to increase your number every day this week from the previous day.

References: 

http://clinicalrehabspecialists.com/exercises_abdominal.asp