# Wall Slide with Lift-Off

URL: https://heatsy.app/ex/wall-slide-with-lift-off

Also known as: Wall Slide Lift-Off, Wall Slide Lift Off, Wall Slide with Liftoff

Body region: Shoulders, Back, Chest

## Muscles

- Main: Serratus Anterior, Trapezius
- Helps: Deltoid, Infraspinatus, Teres Minor
- Holds: Rectus Abdominis

## Technique

1. Stand facing a wall, a short step away, with the forearms on the wall at shoulder height, elbows bent and little-finger sides against it.
2. Slide the forearms up the wall into a Y as high as you can without shrugging.
3. At the top, lift the forearms and hands a few centimeters off the wall by squeezing the lower shoulder blades, and hold for a second.
4. Return the forearms to the wall and slide down to the start.

### Cues

- Keep the ribs down so the lower back does not arch.
- Lift from the shoulder blades, not by leaning back.
- Move slowly and keep the neck relaxed.

### Common mistakes

- Arching the lower back to lift the arms.
- Shrugging the shoulders toward the ears.
- Leaning the body away from the wall instead of lifting the arms.
- Forcing range when the shoulders feel pinched.

## Alternatives

- [Wall Angel](https://heatsy.app/ex/wall-angel)
- [Scapular Wall Slide](https://heatsy.app/ex/scapular-wall-slide)
- [Serratus Wall Slide](https://heatsy.app/ex/serratus-wall-slide)