How to do the Wall Ball
- Stand facing a wall, feet shoulder-width apart, holding the medicine ball.
- Squat down, keeping your torso upright and heels planted firmly on the floor.
- Drive up hard through the floor, throwing the ball to the target on the wall.
- Catch the ball at chest height and immediately lower into another squat.
Full technique — 7 steps
- Stand facing the wall at throwing distance with feet about shoulder width apart.
- Hold the medicine ball at chest height with elbows slightly under the ball.
- Lower into a squat, keeping your heels down and torso upright enough to receive the ball.
- Drive up hard through the floor and extend your hips, knees, and ankles together.
- Use that leg drive to launch the ball upward to the target on the wall.
- Receive the ball softly at chest height and absorb it by dropping into the next squat.
- Keep each rep continuous, using the catch to flow directly into the following throw.
Common mistakes
- Pressing the ball with arms only
- Catching high with elbows flared
- Standing too far from wall
- Cutting the squat short
- Letting heels lift early
Form cues
- Throw from the legs
- Catch into the squat
- Stay close to wall
- Hit the same target
- Finish tall each rep
