Wall Ball
- 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.
- 2 Hold a medicine ball at chest height with both hands.
- 3 Squat down by bending your knees and pushing your hips back, keeping your chest upright and the ball at chest level.
- 4 Explosively drive up from the squat, extending your hips and knees, and throw the medicine ball overhead against the wall.
- 5 Catch the medicine ball as it rebounds from the wall, absorbing the impact by returning to the squat position.
- 6 Immediately drive back up and throw the ball again to continue the exercise.
