Wall Balls
Legs & ShouldersWHAT IS IT
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.
HOW TO DO IT CORRECTLY
- 1Stand ~1 foot from the wall, holding the ball at chest height.
- 2Descend into a full squat — crease of hip below the knee.
- 3Drive out of the squat explosively and use that momentum to throw the ball.
- 4Aim for the target; catch the ball as it falls and descend immediately into the next squat.
- 5Keep your elbows up and core tight to avoid collapsing at the bottom.
MUSCLES WORKED
LegsShouldersAbsQuads
