Wall Ball

Wall Ball

A combination of the squat and push press, the wall ball exercise is perfect for a full-body workout. 

An intense favorite of the CrossFit world, wall balls are an exercise that’ll have you working both your upper- and lower-body – and feeling the burn in both! 

A CrossFit Exercise

Whether or not you actively do CrossFit, you’ve probably found that several common moves are a part of the exercise. One of these moves, the wall ball or “wallball shot”, was invented by the CrossFit crew in the early 2000s. 

The wall ball first appeared in March of 2001 and was described on the CrossFit website as a push press throwing of a medicine ball towards a wall. 

The Full-Body Deal 

With the wall ball, you’re working such muscles as: 

  • Triceps
  • Glutes
  • Hamstrings
  • Shoulders
  • Chest
  • Core
  • Quads

The active nature of the wall ball exercise makes it a great way to get your heart rate up, too!

Preparing Yourself For The Wall Ball

Some things you may want to consider before doing the exercise include: 

  • Determine what weight of medicine ball you want to use. Depending on your strength and comfort level with the exercise, you may want to experiment with lighter weights before moving on to heavier ones. 
  • Make sure that you have enough room to perform the exercise. Wall balls have the potential for quite a lot of movement, so you’ll want to be aware of your surroundings wherever you perform the exercise. 
  • Position yourself by standing about an arm’s length away from the wall with your feet about hip-width apart. 

Your First Wall Ball 

Once you’re ready to get going: 

  1. Pick up your medicine ball and hold it at around chest-height. Your elbows should be tight to your body. 
  2. Bracing your core, squeeze your hands into the ball and activate your shoulders. 
  3. Squat down, keeping your chest raised. 
  4. Pressing through your feet, pop up and toss the ball between 8 and 10 feet up the wall. 
  5. Catch the ball with your arms overhead, then lower your arms to return to your starting position. 
  6. Repeat steps 2-5 for the desired number of reps. 

Getting Your Full Workout

Wall balls are great because they engage so many different parts of your body. Not only do you get an intense workout with the wall ball, but you also get the chance to get some cardiovascular work in, too! 

Plus, with the exception of the medicine ball, this exercise is fairly accessible because it doesn’t need any extensive equipment. 

Boosting Your Wall Ball Workout 

Challenge your core by switching up your stance for the wall ball. 

Instead of facing the wall straight on, consider standing perpendicular to the wall with your right or left shoulder facing the wall. This move gets a little bit more rotation and range-of-motion work than the original wall ball exercise. 

Take On The Wall Ball 

If you’re looking for a solid full-body workout to add to your routine, the wall ball might just be perfect for you! From working your core to getting your heart-rate up, this exercise is a great way to stay fit.

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