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Wall Balls
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Wall Balls

Legs & Shoulders

Muscles worked

LegsShouldersCoreQuads

How to do it

  1. 1
    Stand ~1 foot from the wall, holding the ball at chest height.
  2. 2
    Descend into a full squat — crease of hip below the knee.
  3. 3
    Drive out of the squat explosively and use that momentum to throw the ball.
  4. 4
    Aim for the target; catch the ball as it falls and descend immediately into the next squat.
  5. 5
    Keep your elbows up and core tight to avoid collapsing at the bottom.

About this movement

Wall Balls combine a squat with an overhead medicine ball throw. The ball must hit a target on the wall at a set height. It's a relentless conditioning exercise that taxes legs and shoulders equally.

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