Wall Slide for BJJ
Wall slides involve pressing your back against a wall and sliding your arms up and down while maintaining contact. This exercise opens the chest and trains proper overhead mechanics. It diagnoses and corrects the shoulder dysfunction that leads to impingement in grapplers.
✓ Step-by-Step Instructions
- 1 Stand with your back flat against a wall, feet about 12 inches away.
- 2 Press your lower back, upper back, and head into the wall.
- 3 Place your arms in a goalpost position with elbows and backs of hands touching the wall.
- 4 Slowly slide your arms up the wall until straight overhead.
- 5 Maintain contact with the wall throughout.
- 6 Slide back down to the starting position.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Corrects the rounded shoulder posture from grappling and builds the overhead range needed for posting and framing. The wall provides feedback on whether your shoulders are moving correctly.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Lower back coming off the wall
- ⚠ Arms losing contact with the wall
- ⚠ Shrugging shoulders up during the slide
- ⚠ Flaring ribs and arching
🔄 Variations
- → Floor slide
- → Foam roller slide
- → Band-assisted wall slide
- → Half-kneeling wall slide
Track Your Wall Slide Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Wall Slide help my BJJ game? ▼
Corrects the rounded shoulder posture from grappling and builds the overhead range needed for posting and framing. The wall provides feedback on whether your shoulders are moving correctly.
What equipment do I need for the Wall Slide? ▼
You will need: wall. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Wall Slide? ▼
The Wall Slide is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.