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All full body & conditioning exercisesFull Body & Conditioning · Gym

Wall Ball

A front squat into an overhead throw at a target. Legs, shoulders and lungs work continuously.

IntermediateMedicine ball5 × 10–20
Wall Ball demonstration thumbnail — Wall Balls 101: Essential Tips for CrossFit Athletes
Full bodyMedicine ball

Wall Ball

Demo · Misfit Athletics

Verified Wall Ball demonstration by Misfit Athletics. Click to play.

How to do the Wall Ball

  1. 1Squat to full depth
  2. 2Drive the legs, then throw
  3. 3Catch soft into the next rep
  4. 4Consistent target height

Benefits of the Wall Ball

  • Trains full body — sustained output, coordination and whole-body control explosively, training power as well as size
  • Also trains quads, shoulders, core as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  4. 4ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services