Medicine Ball Wall Ball
Squat, medicine ball, quadriceps, glutes and front delts
The wall ball squats with a medicine ball at the chest and throws it up to a target on a wall as you stand. It trains the quadriceps, glutes and front delts together. It suits people who want hard conditioning and can squat well.
Setting up
- Stand about an arm's length from a smooth wall with a target above you.
- Hold the ball at the chest, feet shoulder width apart.
How to do a medicine ball wall ball
- Squat down with the chest tall.
- Drive up hard and throw the ball to the target.
- Catch the ball as it comes down.
- Sink straight into the next squat.
Breathing. Breathe in as you squat and breathe out as you throw.
Muscles worked
- Mainly
- Quadriceps, glutes and front delts
- Also
- Triceps and abdominals
Common mistakes
- Squatting shallow. Half squats lose the leg drive, so squat to about parallel.
- Throwing with the arms only. The legs should throw the ball, so drive up first.
- Standing too far from the wall. Then the ball flies away from you, so stand about an arm's length off.
Easier and harder
- Easier
- Medicine Ball Squat
- Harder
- Barbell Thruster
Guide
Guide
Guide
Guide