Going back to my CrossFit days when I was introduced to “Wall Ball Squats” — for the life of me, I did not realize they would be a challenging workout; I figured what is so hard about squatting and throwing a ball against a wall BUT boy was I wrong! hard workout and definitely made to be challenging. Eventually I will get back into CrossFit and visit my local box BUT it won’t be because of Wall balls, LOL
For any of my CrossFit athletes out there, then you know the struggle and for any of my recreational gym goers this is an exercise to amp up your leg day and core as well 🙂
First of all, I should make mention this exercise requires that you utilize a wall ball, which is https://www.roguefitness.com/rogue-medicine-balls?prod_id=22625&gclid=CjwKCAiAnabTBRA6EiwAemvBd3OwKnzRnE7sLzHNu6XjstjZcnVHx35OfFzVslfLOtXxgF7oNCwc7xoCCCgQAvD_BwE
but obviously you can purchase them elsewhere as well, but the reason behind using these balls is because of the cushion compared to regular medicine balls made of hard rubber that would go bouncing off the walls, they don’t look fierce but these balls don’t play games with competitors. LOL
So besides that, how does one do a proper wall ball squat?
- Stand feet shoulder width apart while facing the wall with the “wall ball in hand”. Make sure to keep shoulders back and chest up high, standing 3-5 ft away from the wall (approximately)
- Descent into a squat position, continue down until upper legs are below parallel to the floor (inhale during this time)
- Drive through heels to ascend, at the same time push the medicine ball up towards the wall while fully extending the arms. Aim to throw the ball 10-12 ft in front of you (although it depends the height of the ceiling)
- Catch the ball and return to the starting position.
What muscles am I working?
- Quads
- glutes
- calves
- hamstrings
- abs
- lower back
- chest
- front deltoids
- rear deltoids
- biceps
- triceps
Very good workout for the muscle groups and definitely can be done with beginners, just use a smaller weight and start off throwing the ball as a decent height and gradually progress as you get stronger and get the movement down.
Leave your experience in the comments!
Shay-lon
Be the best version of you 
Done with a stability ball but never tried with a medicine ball.
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Yes, well not any kind of medicine ball, remember the wall ball 😛 lol
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