Combat Sports
MMA Fence Wall Walk
The MMA fence wall walk is a ground-to-standing drill that uses the fence for support. It practices getting back to your feet while working your legs and trunk, without live striking.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Sit with your back against the padded fence, knees bent and feet flat on the mat.
- Plant one palm on the mat beside your hip.
- Lift your hips by pressing through your palm and feet.
- Walk your feet toward your hips in small steps into a supported squat.
- Stand by driving through your feet with your back sliding up the padding.
- Return your posted hand to your guard.
- Step away from the fence into a balanced, staggered stance.
Form cues
- Keep your free hand near your cheek
- Tuck your chin slightly
- Point knees in line with toes
- Exhale as you rise
Common mistakes
- Reaching too far to postKeep your supporting hand close enough that your elbow stays slightly bent rather than locked.
- Bringing feet togetherKeep your feet roughly hip-width apart so you have a stable base throughout the ascent.
- Twisting on a planted footReposition your foot with a small step instead of rotating your knee over a fixed foot.
Safety
A slipping foot or collapsing arm can cause a fall or strain the supporting wrist and shoulder. Fingers can become trapped if you grip fence openings.
- Check that the fence panel is secure and the mat is dry with no gaps or loose edges.
- Keep your fingers out of fence openings.
- Practice without partner resistance first; any later partner work should use controlled pressure and no strikes.
- End the attempt if you cannot rise smoothly rather than forcing your way up against pressure.
If wrist, shoulder, or knee pain limits posting or rising from the floor, get advice from a physiotherapist before practicing this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Combat Training Mat
- Padded MMA Fence Panel
Sets and reps
- Sets
- 2–3
- Target
- 4–6 reps
- Rest
- 1 min
Alternate the posting hand between repetitions, resetting to seated at your own pace.