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Exercise library · Full body

Wall ball

Explosive lift for the whole body with other equipment.

How to do it

1 of 4

Ball in front of your chest

  1. Starting position

    Face the wall with your feet shoulder-width apart and hold the ball in front of your chest with both hands.

  2. The movement

    Squat down, stand quickly and throw the ball at the target, catch it at your chest and squat again.

Most common mistake

Don't throw with only your arms, drive the ball with your legs and catch it close to your chest with soft knees.

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Muscle group
Full body
Equipment
Other
Where
Gym
Logged as
Weight × reps

Muscles worked

The wall ball is a squat with a ball held at your chest, finished with a throw at a target on the wall. Your quads and glutes do most of the work, both in the squat and in the drive that sends the ball up. Your shoulders and triceps finish the throw, and your legs brake you into the next squat as you catch. The ball is light, so your breath and thigh endurance usually run out before your strength.

Common mistakes

  • You stand at the wrong distance. Too far and the ball arcs so you chase it; too close and it can bounce into your face. About an arm's length usually works; adjust until the ball drops straight into your hands.
  • The squat gets shallower with every rep. Tired thighs shrink the movement without you noticing. Decide on a depth, such as your hip crease below knee height, and cut reps rather than depth.
  • The ball is too heavy. The throw then falls apart after a few reps. Choose a ball you can hit the target with for the whole set, and only move to a heavier one when it feels easy.

Variations and alternatives

  • The thruster is the same movement with a barbell and no throw, heavier and more about strength.
  • The goblet squat holds the weight at your chest at a calm pace, good for learning the depth.
  • The slam ball throws the ball into the floor instead, for when you have no wall to throw at.

Sets and reps

Wall balls are usually done for higher reps: 3 to 5 sets of 10 to 20 reps, resting until your breathing settles, or intervals where you do as many reps as you can in a set time. Breathe out on the throw and in as the ball drops. The guide to sets and reps shows how you can vary reps and rest.

Count how many reps you manage unbroken and try to beat it next time. Then change one thing at a time: shorter rest, a higher target or a heavier ball. That is progressive overload, even with a light ball. If your knees or shoulders hurt, beyond the burn of fatigue, stop and have a doctor or physiotherapist look into it.

Swap for

Taken, or missing the equipment? The same movement with something else.

Want it in a programme?

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