How to do a Wall Ball

Authored by Fitbod

About Wall Ball

Sets Logged
74,511
Popularity Rank
742nd
Difficulty
Intermediate
Quads Strength
75 mSCORE 90th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Wall Ball is an explosive variation of squats, more specifically front squats. Like other front squats, this exercise primarily targets your quadriceps. Unlike other squat variations, this exercise requires a more explosive movement in order to propel the ball into the air.

  1. Stand upright with your feet shoulder-width apart slightly angled out while holding a medicine ball in front of your chest 3-5’ from a wall.
  2. Keep your weight evenly distributed through your feet as you begin to descend by slightly reaching your hips back.
  3. Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to keep your spine neutral.
  4. Continue to descend to a deep enough depth that allows your spine to remain neutral before explosively extending your legs and extending your arms overhead to toss the ball 10-12’ above the ground.
  5. As the ball falls, flex your elbows to bring the ball back to your chest before descending back into a squat.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Reps & Weight