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Wall Ball
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Wall Ball increases your heart rate, making it a great way to improve your cardiorespiratory fitness and burn calories. It also helps to increase your explosive power, which is a necessary component of many athletic activities.
Exercise Instructions
-
Step 1
Grab a medicine ball and stand shoulder-width apart a few feet from the wall. Hold the medicine ball with both hands in front of your chest. Push your hips back and lower into a squat. -
Step 2
Extend your hips and legs quickly as you throw the ball as high as you can against the wall. Pick up the ball and return to the starting squat position.
Muscle Groups
Wall Ball targets Abs, Delts, Glutes, Hamstrings, Obliques, Pecs, Quads, Total Body, Traps, Triceps as seen below.
Exercise Tips
- Do not round your lower back while squatting.
- Don't get up prematurely on your toes. Keep your feet on the floor in the lower half of the squat.
- Now let your knees bend inwards.
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