Full body exercise
Wall Ball
Squat with a medicine ball, finishing by throwing it at a high target on the wall.
- Primary muscleFull body
- Also worksQuads
- EquipmentOther
- TypeCompound
- MovementFull body
- LevelIntermediate
- Full body
- Quads
- Other
How to do the Wall Ball
4 steps, in the order you do them.
- Stand facing the wall, an arm's length away, with the ball at chest height.
- Lower into a squat with your chest up and your heels down.
- Drive up hard and throw the ball at the target on the wall.
- Catch it at chest height and go straight down into the next squat.
Common Wall Ball mistakes
What goes wrong most often when you do the Wall Ball, and how to fix it.
You throw with just your arms and skip the squat.
Drive up out of the squat and release the ball as your legs finish extending.
Your heels lift as you go down.
Go down with your heels planted and your chest high, the ball close to your chest.
You catch the ball with straight arms and a stiff body.
Catch it at chest height and flow straight into the next squat.
Alternatives to the Wall Ball
They work the whole body with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Frequently asked questions
What muscles does the Wall Ball work?
The Wall Ball works mainly the whole body. It also works the quads, the shoulders, and the cardiovascular system.