Medicine-Ball Wall Ball
Wall ball: Squat, throw, and repeat! A full-body workout that builds strength, power, and endurance. Feel the burn!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand facing a solid wall with a medicine ball held at chest level. Position your feet shoulder-width apart.
2. Lower into a squat position while holding onto the medicine ball, making sure to keep your chest up and back straight. Your thighs should be parallel to the floor, or as low as you can comfortably go without compromising form.
3. Explosively drive through your heels to stand up, using the momentum to push the medicine ball out of your hands and throw it against the wall.
4. Catch the ball on the rebound with both hands as you move back down into the squat position.
5. Absorb the impact by allowing your legs to bend into the squat once more, controlling the movement.
6. Immediately use the momentum to perform another medicine ball throw.
7. Repeat for the desired number of reps and sets, making sure to maintain good form throughout the exercise.
Safety Tips: - Warm up properly before performing the exercise to prevent injury. - Choose a medicine ball weight that allows you to maintain control throughout the movement. - Ensure the wall is sturdy enough to withstand repeated impacts from the medicine ball. - Maintain a tight core throughout the exercise to protect your lower back.
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