Wall Ball
Description
This exercise involves throwing a medicine ball against a wall and catching it as it bounces back. It is typically used to improve upper body strength, coordination, and cardiovascular endurance.
Muscle Group
Equipment Required
Wall Ball Instructions
- Stand with your feet shoulder-width apart, facing a wall.
- Hold the wall ball at chest height with both hands.
- Squat down, keeping your back straight and your knees behind your toes.
- As you stand up, throw the ball against the wall with both hands, aiming for a target above your head.
- Catch the ball as it bounces back to you.
- Repeat for the desired number of repetitions.
Wall Ball Form & Visual
Wall Ball Benefits
- Improves cardiovascular endurance
- Increases lower body strength
- Develops upper body power and strength
- Enhances hand-eye coordination
- Improves overall body coordination and balance
- Engages multiple muscle groups at once
- Can be modified for different fitness levels
- Can be done alone or with a partner
- Provides a full-body workout
Wall Ball Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
- Shoulders
- Chest
- Triceps
Wall Ball Variations & Alternatives
- Medicine ball slams
- Medicine ball squat throws
- Medicine ball Russian twists
- Medicine ball overhead throws
- Medicine ball partner tosses
