Medicine Ball Wall Balls
Auto DetectedA dynamic full-body exercise combining a deep squat with an explosive overhead throw to build power, endurance, and coordination; popular in CrossFit workouts.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
7/10Anterior Delts
Hamstrings
6/10Biceps Femoris
Abs
5/10Lower Back
4/10Erector Spinae
Calves
4/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand facing a sturdy wall at arm's length with feet shoulder-width apart. Hold the medicine ball at chest level with elbows tucked.
- Push hips back and bend knees to lower into a deep squat until hip crease is below knees.
- Drive through heels to explosively extend hips, knees, and ankles.
- Use leg momentum to thrust the ball overhead toward a 9-10 foot wall target.
- Catch the rebounding ball at chest level.
- Immediately descend into the next squat to absorb impact.
Coaching Tips
Form Cues
- Keep chest up
- Drive from heels
- Use full body momentum
- Eyes on target
- Absorb catch with squat
Breathing
Inhale during the squat descent; exhale forcefully during the explosive throw and ascent.
Tempo
2-0-1
Range of Motion
Squat to hip crease below knee tops; throw ball to reach 9-10 feet on wall target.
Safety
Safety Notes
- Use appropriate ball weight to maintain form
- Ensure wall is sturdy and clear of hazards
- Warm up thoroughly
- Stop if experiencing pain in knees, shoulders, or back
- Avoid slamming wall ball on ground
Spotting
Solo exercise; no spotting needed, but perform in open space to avoid collisions.
Common Mistakes
- Rounding back in squat
- Arms-only throw
- Incomplete squat depth
- Catching with straight legs
- Poor target accuracy
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Knee instability
Flexibility Needed
- Full squat depth mobility
- Shoulder overhead reach
- Ankle dorsiflexion
Build Up First
- Proficiency in front squat
- Basic explosive power coordination
Also known as
Wall Balls, Med Ball Wall Balls, Wall Ball Throws
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