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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

  • Builds strength and size in the full body 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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services