Wall Slide
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Wall
Primary muscle group
Serratus Anterior, Lower Trapezius
Secondary muscle groups
Deltoids, Rotator Cuff
Movement pattern
Scapular Upward Rotation
Training goal
Mobility
Sport
General Athletic Development, Volleyball, Baseball, Tennis, Bodybuilding
Overview
Purpose. Improve overhead range and scapular upward rotation.
How it fits the system. A beginner-level scapular upward rotation entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Band Shoulder Pass-Through and Hurdle Walkover.
Primary muscles
Serratus Anterior, Lower Trapezius
Secondary muscles
Deltoids, Rotator Cuff
Movement pattern
Scapular Upward Rotation
Equipment
Wall
Difficulty
Beginner
How to Perform
- Stand facing a wall with the forearms on it, elbows at shoulder height.
- Set the feet a short step back and tuck the ribs down.
- Keep the forearms in contact with the wall.
- Slide the arms up the wall as high as you can without the back arching.
- Let the shoulder blades rotate upwards at the top.
- Slide back down under control and repeat.
Coaching Cues
- Keep the ribs down and the lower back flat.
- Let the shoulder blades move, do not pin them.
- Keep light pressure on the wall throughout.
Common Mistakes
- Arching the lower back to reach higher.
- Losing contact with the wall.
- Shrugging aggressively at the top.
Progressions & Regressions
Progressions
Add a small band around the wrists or a foam roller on the wall.
Regressions
Reduce range and step closer to the wall.
When to Use It
When to use
In warm-ups before pressing or overhead work.
When not to use
With sharp shoulder pain at the top of the range.
Programming
2 sets of 8 to 12 reps.
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