Wall Ball

Setup

1. 01Stand about an arm's length from the wall, facing a target 9 to 10 feet up.
2. 02Hold the medicine ball at chest height with hands under and slightly behind it.
3. 03Set feet shoulder width apart with toes slightly out.
4. 04Brace the trunk and keep the elbows tucked under the ball.

Execution

1. 01Squat down under control until the hips drop below parallel.
2. 02Drive up explosively through the legs.
3. 03Extend the arms as the legs finish and throw the ball to the target.
4. 04Catch the ball at chest height as it falls, absorbing it into the next squat.

Checkpoints

• -The throw comes from leg drive, not just the arms.
• -The ball is caught softly and ridden straight into the next descent.
• -The torso stays upright with the ball close to the chest.
• -Every rep hits the same target height.

Common mistakes

• -Standing too close or too far from the wall so the ball drifts.
• -Cutting depth as the set gets hard.
• -Catching the ball with straight arms and jarring the shoulders.
• -Letting the ball pull the torso forward at the bottom.