Wall Climb-Over
Quick Information
Category
Tactical Training
Difficulty
Intermediate
Equipment
Wall
Primary muscle group
Latissimus Dorsi, Pectoralis Major
Secondary muscle groups
Triceps Brachii, Rectus Abdominis, Quadriceps, Hip Flexors
Movement pattern
Vertical Pull to Push Transition
Training goal
Work Capacity
Sport
Tactical / Military, General Athletic Development, Rugby, Football
Overview
Purpose. Train the whole-body coordination needed for obstacle negotiation under fatigue.
How it fits the system. An intermediate-level vertical pull to push transition entry in the Tactical Training section, programmed to develop work capacity. Related work in the library: Seated Rope Pull and Ammo Can Overhead Press.
Primary muscles
Latissimus Dorsi, Pectoralis Major
Secondary muscles
Triceps Brachii, Rectus Abdominis, Quadriceps, Hip Flexors
Movement pattern
Vertical Pull to Push Transition
Equipment
Wall
Difficulty
Intermediate
How to Perform
- Approach at a jog and plant one foot to jump.
- Reach the top of the wall and pull the chest to it.
- Drive the near hip up and over, transitioning to a push.
- Rotate the trailing leg over and land in a balanced athletic stance.
Coaching Cues
- "Chest to the wall before the hips."
- "Drive one hip over at a time."
- "Land soft and ready."
Common Mistakes
- Trying to muscle over with the arms alone.
- Landing flat-footed and rigid.
Progressions & Regressions
Progressions
Increase wall height, add a weighted vest, or perform under fatigue.
Regressions
Use a lower wall or a box, or add a step assist.
When to Use It
When to use
Obstacle-course preparation and tactical conditioning.
When not to use
Without a safe landing surface, or with shoulder or wrist injury.
Programming
5–8 reps, 3 sets, 60–90 seconds rest.
Popular
Popular Articles
