Wall Ball
Description
The wall ball is a full-body conditioning exercise where you squat with a medicine ball at your chest, then throw the ball up to a high target on the wall as you stand. You catch the ball as it falls and immediately drop into the next squat. It is a CrossFit staple that builds the quads, glutes, shoulders, and cardiovascular capacity simultaneously.
Muscle Group
Equipment Required
Wall Ball Instructions
- Stand 1 to 2 feet from a sturdy wall, holding a medicine ball at your chest with both hands.
- Set a target on the wall — typically 9 to 10 feet high. Many gyms have a marked target.
- Set your feet just outside shoulder-width with toes slightly turned out.
- Brace your core and lift your chest. Hold the ball tight against your chest, elbows pointing down.
- Sit straight down into a deep squat — hip crease below the top of the knee. Keep the ball at your chest and torso upright.
- Drive explosively through your feet to stand up. Use the upward momentum to throw the ball straight up to the target on the wall.
- Watch the ball, catch it as it falls back down, and immediately drop into the next squat.
- Continue for the desired number of reps. Aim to keep the cycle continuous and rhythmic.
Wall Ball Form & Visual
Wall Ball Benefits
- Builds the quads, glutes, and shoulders in one movement
- Brutal cardiovascular conditioning effect
- Trains explosive power through hip extension
- Time-efficient strength-and-cardio exercise
- Foundational CrossFit movement used in benchmarks like Karen and Fran
- Builds full-body coordination and timing
Wall Ball Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Triceps brachii
- Pectoralis major
- Hamstrings
- Calves
- Core (stabilizer)
Wall Ball Variations & Alternatives
- Dumbbell Thruster
- Barbell Thruster
- Kettlebell Thruster
- Single-Arm Wall Ball
- Wall Ball with Pause at Top of Squat
- Lateral Wall Ball Toss
- Heavy Wall Ball (20+ lbs)
- Wall Ball Sit-Up Throw
