Wall Ball
Strength
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The Wall Ball is a dynamic medicine ball exercise where you squat down holding a weighted ball at chest height, then explosively stand and throw the ball upward against a wall target before catching it on the descent and repeating. Its primary purpose is to build lower-body power, explosive athleticism, and cardiovascular endurance through repeated squat-to-throw cycles. It mainly targets the quads and glutes, with secondary engagement of the core and shoulders, making it a staple for CrossFit athletes and anyone seeking functional, high-intensity conditioning.
How to Perform Wall Ball
- 1Stand facing a sturdy wall with feet shoulder-width apart, holding a medicine ball at chest height with both hands, elbows tucked in.
- 2Squat down by pushing your hips back and bending your knees until your thighs are parallel to the ground, keeping your chest up and the ball at your chest.
- 3Explode upward through your heels, extending your hips and knees while driving the ball upward and releasing it toward a target on the wall.
- 4Inhale as the ball travels up and begins its descent back toward you.
- 5Catch the ball at chest height as you absorb the momentum by immediately dropping back into the next squat.
- 6Exhale forcefully during each upward throw, maintaining a steady rhythm.
- 7Repeat for desired reps, resetting your grip on the ball between throws as needed.
- 8Key form tips: Keep your gaze on the target to time your catch; drive through your heels, not your toes, on the way up. Common mistakes: partial squats, throwing with arms alone instead of leg drive, or dropping the ball instead of catching it with control.