Smart Workout Diary

Wall Ball Shot

A whole-body conditioning exercise that combines a squat with a medicine-ball throw to a wall target and a catch.

Demonstration

Wall Ball Shot — demonstration 1
Wall Ball Shot — demonstration 2

Instructions

  1. Stand facing a suitable wall target above head height, with feet about shoulder-width apart. Hold a medicine ball at chest height with both hands.
  2. Lower into a squat, keeping your heels down, chest lifted and knees tracking in line with your toes.
  3. Drive upward through your legs and extend your arms to throw the ball upward toward the target.
  4. Catch the returning ball with both hands at chest height, soften your knees and flow into the next squat.
Muscle Group
Quads
Other Muscle Groups
Glutes, Shoulders, Triceps, Abs
Type
Mixed
Mechanics
Compound
Movement Patterns
Squat, Vertical Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Other
Difficulty
Intermediate

Technique tips

  1. Use a ball designed for wall throws and a clear training area.
  2. Let your legs drive the throw instead of relying only on your arms.
Exercise library