Wall Ball Squat and Press
- Primary muscles
- Quads, Glutes, Shoulders
- Secondary muscles
- Triceps, Abs
- Equipment
- Medicine Ball
- Movement pattern
- Squat
Steps
- 1 Stand facing a wall with your feet shoulder-width apart and toes pointed slightly out, holding a medicine ball at chest height.
- 2 Lower into a squat, keeping your chest up and the medicine ball at chest height.
- 3 Explosively drive up from the squat, extending your hips and knees, and throw the medicine ball overhead against the wall.
- 4 Catch the medicine ball as it rebounds from the wall, bringing it back to chest height, and immediately transition into the next squat.
