The Wall Ball

The Wall Ball

This exercise is a great compound movement which incorporates the Quads, Glutes , Core and Shoulders as well as being an excellent cardio exercise .

The Wall Ball should be performed with the following:

  • Start with a shoulder width stance.
  • Ball is held at the chest with hand placement towards the lower part of the ball like a large broken “W” .
  • Descend through a squat until Hip crease is below knee level .
  • On reaching full depth rapidly extend knees and hips to propel yourself out of the squat.
  • Throw the ball to target line with consistent force while keeping heels on the ground.
  • Catch the ball and smoothly descend to next rep .

Correct Start Position

1 3 2


Correct Wall Ball action

Start to Finish ——>>>>>>

  1. 4
  2. 6
  3. 7

Until next time folks, May the wall Balls be ever in your favour! 🙂

Stay Strong,

Coach P.