Wall Ball

Technique

Hold a medicine ball at chest height and stand facing a wall a couple of feet away. Squat down until your thighs are parallel to the floor, then drive up explosively and throw the ball up against a target on the wall. Catch the ball as it comes back down and immediately drop into the next squat. Keep the movement continuous and fluid.

Steps

1. Hold a medicine ball at chest height and stand facing a wall a couple of feet away
2. Squat down until your thighs are parallel to the floor
3. Drive up explosively and throw the ball up against a target on the wall
4. Catch the ball as it comes back down
5. Immediately drop into the next squat, keeping the movement continuous and fluid

Common mistakes

• Pausing between the catch and the next squat instead of staying continuous
• Throwing mainly with the arms instead of driving power from the legs and hips
• Standing too close or too far from the wall, throwing off the catch

Variations

• Wall ball for max unbroken reps as a conditioning test
• Wall ball with a lower target height for more shoulder/triceps emphasis
• Single-arm wall ball for a unilateral core and shoulder challenge

FAQ