Wall Ball Circle

Setup

1. 01Stand facing a wall, about a forearm's length away, holding a light medicine ball.
2. 02Press the ball into the wall at chest to shoulder height with a nearly straight arm or both hands.
3. 03Brace the trunk and keep the feet planted shoulder width apart.

Execution

1. 01Roll the ball in a large, controlled circle against the wall.
2. 02Keep constant pressure into the wall so the ball never drops.
3. 03Complete all reps in one direction, then reverse the direction.
4. 04Switch arms if working one side at a time.

Checkpoints

• -Pressure into the wall stays constant through the whole circle.
• -The circle is as large as pain-free range allows.
• -Torso stays square to the wall instead of rotating to chase the ball.
• -Shoulder stays down and away from the ear.

Common mistakes

• -Drawing tiny circles that skip the hard overhead portion.
• -Leaning the bodyweight into the ball instead of using the shoulder.
• -Shrugging the trap as the ball passes overhead.
• -Rushing the circles and losing wall contact.