Wall Ball

Squat down holding a medicine ball, then explosively stand and throw the ball to a wall target overhead.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quadsfront shouldersglutes (max)

tricepsabsdeep abs / corecalveshamstringsupper traps

What you need and how to position yourself before starting.

medicine ball

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand about arm's length from a sturdy wall with feet shoulder-width apart.
- Hold a medicine ball at chest height with both hands, elbows tucked.
- Pick a target spot on the wall about 8–10 feet high.
Step 2Execution
- Squat down by pushing hips back and bending knees until thighs are at or below parallel.
- Keep chest up and the ball at chest level throughout the squat.
- Drive explosively through your heels to stand up.
- As you reach full extension, use the momentum to throw the ball upward at the wall target.
- Extend arms fully overhead as you release the ball.
Step 3Recovery
- Catch the ball with soft hands as it rebounds off the wall.
- Absorb the catch by immediately descending into the next squat.
- Maintain a steady rhythm throughout the set.
Step 4Tips
- Keep your core braced throughout the movement.
- Use hip drive to power the throw — don't rely on arm strength alone.
- Avoid rounding your lower back at the bottom of the squat.
- Breathe in on the way down, exhale as you throw.