Wall Ball Technique

Wall ball is a functional exercise that combines a squat with an explosive throw of a weighted medicine ball against a wall. Here’s the basic technique:

1. Start Position – Stand facing a wall, about arm’s length away, with feet shoulder-width apart. Hold a medicine ball at chest level with both hands.
2. Squat – Lower into a deep squat by bending your knees and pushing your hips back while keeping your chest up.
3. Explosive Throw – As you rise from the squat, use your legs and arms to powerfully throw the ball upward to a target on the wall (usually around 8–10 feet high).
4. Catch & Repeat – Catch the ball on the way down, absorb the impact by lowering into another squat, and immediately repeat the movement.

This exercise improves strength, endurance, and coordination, commonly used in CrossFit, HYROX and functional fitness training.

Scale the movement:

1. Reduce the weight of the ball or the height of the target.
2. Think about adapting the apparatus.  Dumbbell, weighted plate, kettlebell etc…(obviously remove the requirement of a target.
3. Perform a Thruster (Front Squat + an Overhead Press).
4. Squat to a bench or a box if building range of motion.

This is a total body movement with a number of benefits including strength, endurance and co-ordination.  Here are some key advantages:

1. Full body workout – which engages multiple muscle groups.
2. Improve cardiovascular endurance – the continuous movement of squatting and throwing elevated heart rate.
3. Enhances co-ordination and balance – improves balance and athletic performance.
4. Boost explosive power – Great for developing explosive movements, which benefit sports and functional fitness.
5. Burns calories – can aid in weight loss and strength gain.
6. Improves core stability – core engagement throughout the movement, to assist in midline stabilisation.

Beginners – focus on development of the movement, by performing a set amount of repetitions to a comfortable range.

Intermediate – once you have the form and mechanics of the movement, EMOM’s are a great way to build repetitions i.e. every minuet for 10:00 perform 10+ Wall Ball Shots.

Advanced – try adding Wall Ball Shots to a workout to increase the complexity of your training, i.e. completing a set amount of calories on an Assault Bike, followed by a set number of Wall Ball shots.