The wall ball exercise is a compound movement commonly used in various fitness programs, including CrossFit and functional training. It involves throwing a weighted medicine ball against a wall and catching it as it rebounds, combining elements of strength, power, and coordination.
Set-Up: Stand facing a wall with your feet shoulder-width apart. Hold a medicine ball at chest level with both hands, fingers spread wide, and elbows underneath the ball.
Squat: Begin by descending into a full squat, keeping your heels on the ground and your knees tracking over your toes. Keep your chest up and maintain a neutral spine.
Drive and Throw: Explosively extend your hips and knees, using the power generated from your lower body to propel the medicine ball upward. As you reach full extension, release the ball and aim to throw it at a target on the wall, typically marked by a designated height.
Catch and Repeat: Catch the ball as it rebounds off the wall, absorbing the force by flexing your hips and knees. Immediately descend into another squat position, preparing for the next repetition.
Wall Ball MistakesĀ
1) Standing too far from the wallĀ
2) Lumbar / Thorax Flexion
Key points to keep in mind:
- Maintain proper form throughout the exercise, focusing on a strong squat position with a neutral spine and engaged core.
- Use your legs and hips to generate power for the throw, rather than relying solely on your arms.
Aim for accuracy and consistency in hitting the target on the wall with each throw.
- Choose an appropriate weight for the medicine ball that allows you to maintain proper form and completeĀ the desired number of repetitions with good technique.
Ā