Convict Conditioning - Paul Wade

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Performance
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Approach a solid wall. Place your palms flat on the floor six to ten inches from the base of the
wall, at about shoulder width apart. Your arms should be straight, or nearly so. Bend at the knees,
bracing the whole body. Bring the knee of your strongest leg up towards the corresponding elbow
(fig. 111) and push down hard with that leg, kicking back and up with the other leg. As you rise,
allow the foot of your strongest leg to leave the floor and follow your other leg as it approaches
the wall. Keep your arms extended. The heels of both your feet should touch the wall at the same
time. At first your back and butt may also slam into the wall as you overestimate the power
required to kick up, but over time you'll learn the art of finding the wall perfectly. At this point
your arms should be straight and your body aligned with a slight arch towards the wall. This is
the position for the wall handstand technique (fig. 112). Hold this position for the required time,
breathing normally.
Exercise X-Ray
Wall headstands will have taught you to get used to being upside-down. Crow stands will have
given you the arm and wrist strength to safely balance your entire bodyweight through your
hands. Once you have mastered these postures, the next thing you need to learn is the art of kicking
up into a full handstand against the wall, which is somewhat more difficult than kicking up
into a headstand due to the extension of the arms. Wall handstands will teach you this important
skill. It also increases basic shoulder strength.
Training Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
30 seconds
1 minute
2 minutes
Perfecting Your Technique
If you have been practicing the kick up into a wall headstand (Step 1), this technique shouldn't
be too difficult. You do have to kick harder, however. If this is too tricky at first, try kicking off
something, like a box or a chair.