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Wall Ball

Difficulty: ⭐⭐ Intermediatesquat

Home Setup

Use a basketball or soccer ball against an exterior wall or garage door, marking a target 9-10 feet high with tape

Basketball or soccer ballTape for target markerExterior wall or garage door

💡 Pro tip: Stand far enough from the wall that the ball doesn't hit you on the rebound, typically 12-18 inches away

Gym Setup

Standard medicine ball (10-20 lbs) and wall with marked target at 9-10 feet for women, 10 feet for men

Safety: Ensure adequate space around you and watch for the ball's rebound path to avoid facial contact

💪 Muscles Worked

QuadricepsGlutesShouldersCoreHamstrings

⭐ Why This Exercise?

Wall balls develop explosive lower body power while building cardiovascular endurance and full-body coordination. This functional movement combines strength, power, and metabolic conditioning in one efficient exercise, making it a staple in CrossFit workouts for improving work capacity and athletic performance.

Make It Easier

Regressions for building up strength

1. Air Squat to Overhead Reach

none

Removes the ball and throwing component to focus on squat mechanics and timing

2. Light Ball Wall Toss

light medicine ball (4-6 lbs)

Uses lighter weight to build coordination and technique before adding load

3. Box Squat Wall Ball

medicine ball + box or bench + wall

Provides depth reference and reduces eccentric loading for beginners

Make It Harder

Progressions for advanced athletes

1. Heavier Wall Ball

heavier medicine ball (25-30 lbs)

Increases resistance to build more strength and power

2. Higher Target Wall Ball

medicine ball + wall with 11-12 ft target

Requires more explosive power and greater throwing velocity

3. Wall Ball Burpee Complex

medicine ball + wall

Adds burpee between reps for increased metabolic demand and conditioning

↕️ Similar Movements

Thruster
Similar squat-to-press pattern but with barbell instead of throwing motion
Front Squat
Builds the foundational squat strength needed for powerful wall balls
Medicine Ball Clean
Another explosive medicine ball movement focusing on hip extension power
Push Press
Develops the overhead pressing power used in the throw portion
Goblet Squat
Similar front-loaded squat position that builds proper mechanics

Form Checklist

✓Catch the ball and immediately drop into a full squat with elbows high
✓Drive through heels explosively, using hip extension to propel the ball upward
✓Release the ball at full extension with arms finishing overhead toward target
✓Keep chest up and core braced throughout the entire movement
✓Maintain consistent rhythm by catching and descending without pause

Common Mistakes

  • •Pressing the ball with arms instead of driving with legs and hips
  • •Not squatting to full depth (hip crease below knee) on each rep
  • •Pausing at the top or bottom instead of maintaining continuous flow
  • •Standing too close to the wall causing the ball to hit you on rebound
  • •Letting elbows drop low when catching, losing the front rack position

📈 When to Progress

Progress when you can complete 25+ unbroken wall balls with consistent technique, hitting the target on every rep, and maintaining proper squat depth without fatigue-induced form breakdown