Videos
Instructions
- Stand facing a wall at arm's length, holding a medicine ball at chest level.
- Set feet shoulder-width apart and engage your core.
- Lower into a deep squat, keeping your chest upright and ball close to your body.
- Explosively push through your heels and extend your legs and arms to throw the ball upward at the wall target.
- Catch the ball on its return and immediately descend into the next squat.
Technical Tips
- Maintain a tall chest and neutral spine throughout the movement.
- Aim for a consistent target spot on the wall, typically 2.5–3 meters high.
- Absorb the catch by bending your knees and hips into the squat fluidly.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale forcefully during the upward drive and throw.
Medical restrictions
- Knee injuries
- Shoulder instability
- Lower back pain
The Wall Ball is a powerful compound exercise combining a deep squat with an explosive overhead medicine ball throw against a vertical target. Popular in CrossFit and functional fitness training, this movement develops strength, power, endurance, and coordination in a single full-body effort. It primarily targets the quadriceps and glutes, while the upper body—especially the shoulders, chest, and arms—engage to launch the ball. The continuous motion challenges cardiovascular capacity and demands core stability, making it a staple in metabolic conditioning workouts. Whether used in timed circuits or high-rep challenges, the Wall Ball improves functional strength, speed, and explosive control, making it a valuable addition to performance-oriented training programs.
What is a wall ball exercise good for?
Wall balls are effective for building full-body power, muscular endurance, and cardiovascular conditioning, especially targeting legs, glutes, shoulders, and core.
How high should I throw the ball in a wall ball?
Standard target height for wall balls is 10 feet (3 meters) for men and 9 feet (2.75 meters) for women, unless otherwise specified in training.
Is wall ball a good cardio workout?
Yes, wall balls combine strength and explosive movement, significantly increasing heart rate and offering excellent cardiovascular benefits during high-rep sets.
What weight medicine ball should I use for wall balls?
Most athletes use a 6–10 kg (14–20 lbs) medicine ball, adjusting based on training goals and conditioning level.