Perform a squat followed by an explosive medicine-ball throw into the wall, combining leg drive with an overhead/chest-level press to work the quadriceps, glutes, anterior shoulders, and upper chest.
How to do the Wall Ball#
- Stand facing the wall with feet about shoulder-width apart and hold the medicine ball at chest level.
- Descend into a full squat with your chest up and knees tracking over your toes.
- Explode upward through your heels and hips, extending the legs and driving the ball forward and upward into the wall.
- Catch the rebound at chest height with soft elbows and let your hips and knees absorb the impact.
- Control the descent back into the squat and repeat the sequence.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Front delts (Anterior Deltoid)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Calves (Gastrocnemius & Soleus), Triceps (Triceps Brachii), Side delts (Lateral Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Letting the knees collapse inward during the squat.
- Using only the arms to throw instead of driving through the legs and hips.
- Leaning the torso forward and rounding the lower back.
- Catching the ball with locked elbows, causing a harsh impact.
