If you've attended a functional fitness class, or hopped onto the hype of Hyrox, You may have heard of the term "wall ball" before.
The wall ball, or more accurately, the wall ball shot is a dynamic full-body exercise that involves throwing a medicine ball at a set target by taking it through a squat to an explosive overhead throw through the fast extension of standing up from the squat position and pushing the ball overhead.
It primarily targets the quads, glutes, hamstrings, shoulders, and core, making it an excellent functional movement for building strength and cardiovascular endurance.
Equipment Needed
Medicine ball (typically 14-20 lbs for women, 20-30 lbs for men)
A sturdy wall with a target (typically marked at 8-10 feet high)
How To Do A Wall Ball. A Step-by-Step Guide.
#1: Starting Position
Stand facing the wall with feet shoulder-width apart and about an arm's length away from the wall.
Hold the medicine ball at chest level with both hands, elbows bent, and the ball close to your body.
Engage your core and keep your chest up.
#2: Execution: Squat Phase
Initiate a squat by pushing your hips back and bending your knees.
Inhale as you descend into the squat.
Lower your body until your thighs are parallel to the ground or slightly below.
Keep your chest up and your weight on your heels.
#2: Execution: Transition Phase
Exhale forcefully as you drive up and throw the ball.
Explosively drive through your heels to stand up while simultaneously extending your arms to throw the ball at the target on the wall.
Aim to hit the target with the center of the ball.
#3: Breathing and Recovery
Throwing the wall ball up does require some arm strength and this can tax the arms after awhile. For recovery, you may bring your arms down after throwing the ball up before bringing it back to the catch position with each rep.
#4: Linking Shots
Catch: As the ball rebounds off the wall, catch it at chest level while immediately transitioning into the next squat.
Absorb the impact with your legs slightly bent to prepare for the next repetition.
Here are some common mistakes to avoid to ensure that your wall ball shots always count:
Not squatting low enough.
Leaning forward excessively.
Not using enough leg drive, resulting in a weak throw.
Catching the ball too low or too high.
Modifications and Variations
Beginner: Use a lighter ball and aim for a lower target until form and strength improve.
Advanced: Increase the weight of the medicine ball or aim for a higher target to add difficulty.
Benefits
Enhances full-body strength and power.
Improves cardiovascular endurance and stamina.
Boosts coordination and functional fitness.
Engages multiple muscle groups simultaneously, making it a time-efficient exercise.
Try this in a workout!
3 Rounds for Time:
600m Synchro Run
120 Wall Ball Shots @ 9/6.5 kg
20 KB Goblet Walking Lunges @ 24/16 kg
20 Burpee Box Jumps @ 24/20"
Timecap: 40 minutes
*Targets for exercises (except synchro run) are shared in a team of two. For Wall Ball Shots, swap with your partner after every 15 reps. Each time someone breaks the Wall Ball Shots before completing 15 reps, both partners must perform 4 Burpee Broad Jumps. A rep is ‘broken’ when the ball drops on the ground or athlete takes more than 3 secs to start the next rep.
The above workout is as prescribed, or "Rx'd". Here are some scaling options, but you may modify it as needed:
Scaled: Medball Weights - 6kg/4.5kg, Dumbbell - 20/12kg
Safety Tips
Warm up thoroughly, focusing on hip, knee, and shoulder mobility.
Prioritize proper form over the speed of repetitions.
Ensure the wall and target area are clear of obstructions and other people.
Consult with a fitness professional or our coaches if you are unsure about technique.
The wall ball shot is a powerful exercise that builds strength, power, and endurance. By mastering proper form and gradually increasing intensity, you can effectively enhance your fitness level and achieve your training goals. Practice consistently, and don't be afraid to challenge yourself with heavier weights or higher targets.
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