Medicine Ball Throw Squat with Wall
Description
The medicine ball throw squat with wall is the classic CrossFit wall ball. The lifter squats down with a medicine ball at the chest and explosively stands up while throwing the ball high against a wall. It builds explosive power and brutal conditioning.
Muscle Group
Equipment Required
Medicine Ball Throw Squat with Wall Instructions
- Stand a few feet from a sturdy wall holding a medicine ball at chest level.
- Set your feet at shoulder-width and brace your core.
- Squat down with the ball stayed at chest level.
- Reach a deep squat with hips below knees.
- Drive through the heels to stand up explosively.
- Use the leg drive to throw the ball up high against the wall.
- Catch the ball as it falls back down.
- Sink right into the next squat with no pause.
Medicine Ball Throw Squat with Wall Form & Visual
Medicine Ball Throw Squat with Wall Benefits
- Brutal conditioning move
- Builds explosive power
- Trains full-body coordination
- CrossFit favorite
- Useful for athletes
- Strong cardio effect
Medicine Ball Throw Squat with Wall Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
Medicine Ball Throw Squat with Wall Variations & Alternatives
- Wall Ball
- MB Slam
- Goblet Squat
- Thruster
