Wall ball exercises are a staple in strength training for their strength, power and coordination benefits. And since these exercises generally work all four limbs, you’re sure to get a full-body workout.
If you’re ready for a well-rounded test of your fitness, then we dare you to take on the wall ball challenge. Read on for more on how to incorporate wall ball exercises into your routine.
What are wall ball exercises?
Wall ball exercises offer a high-energy compound workout that involves throwing a heavy medicine ball against a wall or other hard upright surface. Many moves incorporate a lower-body component, combining the throw with a squat, lunge or lateral shuffle, making it a full-body exercise with high cardiovascular demand.
Note that wall ball exercises differ from stability ball exercises, which involve a large, inflatable ball that most often stays on the floor and is used by the body for leverage. Wall ball exercises, on the other hand, require a smaller ball that is used specifically for throwing.
How to choose a medicine ball
Medicine balls come in a range of weight options that generally range from five to 30kg loads. Typically, you will choose a wall ball based on your body size and the type of exercise you are doing. Choose lighter balls for speed training and heavier balls for strength and power training.
There are two different types of balls to choose from: One is rubber and bounces a lot, while the other larger, softer ball bounces very little. Each type of medicine ball usually has a padded outer layer so that it can be gripped and gripped easily.
How to do a wall ball exercise
While there are many different wall ball exercises, the following is a tried and true wall ball move designed to hit multiple muscles at once.
- Stand about two feet in front of a wall with your feet hip-width apart. Hold the wall ball between your hands at chest height. Press your elbows into your sides.
- Sink into a squat until your hip crease is at or below your knees. Go as low as you can while maintaining a neutral arch in your spine. Keep the ball close to your chest on the way down.
- Keeping your chest up, push your body off the floor and throw the ball against the wall, aiming for a spot about eight feet off the ground.
- Catch the ball after contact with the wall and sink back into your next squat.
- Repeat the exercise.
Benefits of wall ball exercises
“Wall ball exercises are great additions to your fitness arsenal,” she says Alison HeiligNASM certified CrossFit coach and personal trainer. Here are just a few reasons why we agree with Heilig.
1. Work multiple muscle groups
It’s very difficult to find a wall ball exercise that doesn’t work multiple major muscle groups. Most of the moves combine upper and lower body engagement, “and basically work your whole body in one compound movement,” says Heilig. You can build strength in your shoulders, core, chest, arms, glutes and legs with just one repetition.
2. Build explosive power
Wall ball exercises are a great way to add some explosive power to your workout, says Holly Janiszewski, a Minneapolis-based personal trainer and founder of Holly J Fitness. The important difference between power and force is that power is force (power) combined with speed.
It takes a significant amount of power to hit the medicine ball against the wall, and over time, you may notice an increase in power that allows you to throw the ball harder and faster.
3. Get your heart rate up
Because wall ball exercises recruit an impressive number of muscle groups, they’re good at getting you sweaty and out of breath. So you’ll benefit from adding some to a HIIT or circuit training routine to get your heart rate up. You can create more cardio focus by choosing a lighter ball that can be thrown for more reps at a faster pace, Heilig says.
4. Improve balance and coordination
No matter which variation you choose, wall ball exercises can help you develop greater balance and coordination. To perform any wall ball exercise, you need to coordinate your mind and body.
Wall ball exercise variations
Performing variations on wall ball exercises is a surefire way to beat boredom. The wall ball exercises below build on the basic movement for a more challenging workout.
1. Standing chest fold
To target your shoulders, chest and arms, try the standing chest fold.
- Stand at least three feet away from a wall with your feet shoulder-width apart (bend your knees to protect your joints). Hold a soft wall ball between your hands at chest height.
- Brace your core and press down into the floor with your feet. Explosively throw the wall ball at the wall as hard as possible and catch it on its return.
- Continue tossing the ball back and forth repeatedly for reps.
2. Chest pass with side shuffle
This exercise not only works your shoulders, chest and arms, but also gets your heart rate up with quick, sideways movements.
- Follow the same instructions for the chest pass, but shuffle laterally from side to side (about 15 feet) as you throw the ball to the wall. So pour, stir, pour, stir.
3. Wall ball side slam
As you spin the ball against the wall, you will engage all the muscles that make up your core.
- Stand to the side with your left shoulder a little more than arm’s length away from a wall. Place your feet shoulder width apart. Hold a wall ball with both hands at belly level and extend your arms in front of you. Soften your elbows.
- Twist your torso away from the wall toward the center of the room. Then quickly turn your torso back toward the wall to throw the ball as hard as possible into the wall.
- Catch the ball on the rebound and repeat continuously for the designated number of repetitions. Turn and repeat the drill on the other side.
4. Side lunge with split stance
The split lunge exercise targets multiple major muscle groups (shoulders, core, chest, arms, glutes, and legs) while challenging balance.
- Hold a wall ball with both hands to your chest and stand to the side about arm’s length away from a wall. Come to a split leg dip with both legs bent at 90 degrees. With the right side of your body facing the wall, step your left foot forward and your right foot back. Track your front knee vertically over your shin. Place your back knee above the floor.
- Bring the ball to your outer hip, then twist your torso and throw the ball into the wall as hard as possible.
- Catch the ball on the rebound and immediately bring it back to your outside hip. Repeat for reps, then repeat the drill with the left side of your body facing the wall.
Wall ball exercises are tough, but they’re also fun — especially if you need to blow off some steam after a frustrating day. Try any variation at the end of a bad week and you’ll see what we mean.
