Wall ball exercises are a staple of strength training workouts because they improve strength, power, and coordination. These exercises also usually work all four limbs, ensuring a full-body workout.
If you want a comprehensive test of your fitness, try the wall ball challenge. Read on to learn more about how to incorporate wall ball exercises into your routine.
What is a wall ball exercise?
A wall ball exercise is a compound, high-energy workout in which you throw a weighted medicine ball against a wall or other hard upright surface. Many movements incorporate a lower body component, combining throws with squats, lunges, or side shuffles, resulting in a full-body exercise with high cardiovascular demands.
Note that wall ball exercises are different from stability ball exercises, which use a large inflatable ball that is often placed on the floor and uses your body for leverage. Conversely, wall ball practice requires a smaller ball specifically for throwing.
How to choose a medicine ball
Medicine balls come in a variety of weight options, typically accommodating loads from 5 pounds to 30 pounds. Typically, you choose a wall ball based on your body size and the type of exercise you are doing. Choose a lighter ball for speed training and a heavier ball for power and strength training.
There are two different types of balls to choose from. One ball is rubbery and bounces well, while the other is large and soft with little bounce. Each type of medicine ball customarily has a padded outer layer to make it easier to grip and catch.
How to do wall ball exercise
There are many different types of wall ball exercises, but the following are proven wall ball movements designed to work many muscles at once.
- Stand about 2 feet in front of a wall with your feet hip-width apart. Place the wall ball between your hands at chest height. Tuck your elbows into your sides.
- Squat until your lower back crease is at or below your knees. Descend as low as possible while maintaining a neutral arch in your spine. Keep the ball close to your chest while you are down.
- Push your body off the floor, keeping your chest up, and throw the ball toward the wall, aiming about 8 feet off the ground.
- Catch the ball after it touches the wall and return to the next squat.
- Repeat the exercise.
Benefits of wall ball exercise
“Wall ball exercises are a great addition to your fitness arsenal,” says Allison Heilig, CrossFit coach and NASM-certified personal trainer. Here are some reasons why we agree with Heilig.
1. Train multiple muscle groups
It’s very difficult to find a wall ball exercise that doesn’t work multiple major muscle groups. Most movements are a combination of upper and lower body, “basically moving your entire body in one compound movement,” Heilig says. One repetition can build strength in your shoulders, core, chest, arms, glutes, and legs.
2. Build explosive power
According to Holly Janiszewski, a Minneapolis-based personal trainer and founder of Holly J Fitness, wall ball exercises are a great way to add some explosive power to your workout. The key difference between power and strength is that power is a combination of force (strength) and speed.
It takes a lot of force to hit a medicine ball against a wall, but over time you may find that your force increases so that you can throw the ball harder and faster.
3. Increase your heart rate
Wall ball exercises recruit an incredible number of muscle groups, leaving you sweaty and breathless. So, it pays to add some to your HIIT or circuit training routine to get your heart rate up. According to Heilig, choosing a lighter ball that allows you to throw more reps at a faster pace puts more emphasis on cardio.
4. Improve balance and coordination
No matter which variation you choose, wall ball exercises will help improve your balance and coordination. To perform wall ball exercises, you need to condition your mind and body.
Wall ball exercise variations
Performing a variation of the wall ball exercise is a surefire way to beat boredom. The following wall ball exercises are based on basic movements for a more challenging workout.
1.Standing chest pass
To target your shoulders, chest, and arms, try a standing chest pass.
- Stand at least 3 feet away from a wall with your feet shoulder-width apart (keep your knees flexible to protect your joints). Hold a soft-walled ball between your hands at chest height.
- Tighten your core and press your feet into the floor. Throw the ball explosively against the wall as hard as you can and catch it as it comes back.
- Continue to throw the ball back and forth repeatedly.
2. Chest pass with horizontal shuffle
This exercise not only strengthens your shoulders, chest, and arms, but also gets your heart rate up with quick lateral movements.
- For the chest pass, follow the same steps, but shuffle from side to side (about 15 feet) as you throw the ball toward the wall. So toss, shuffle, toss, shuffle.
3. Wall ball side slam
Slamming the ball against the wall while spinning will work all the muscles that make up your core.
- Stand sideways with your left shoulder a little more than an arm’s length away from the wall. Place your feet shoulder-width apart. Hold the wall ball in both hands at belly level and extend your arms out in front of you. Keep your elbows flexible.
- Twist your torso away from the wall toward the center of the room. Then quickly move your torso back toward the wall and throw the ball as hard as you can toward the wall.
- Catch the ball on the rebound and repeat for the specified number of repetitions. Rotate and repeat the drill on the other side.
4. Split stance side toss
The split stance lateral toss exercise targets multiple major muscle groups (shoulders, core, chest, arms, glutes, and legs) while maintaining balance.
- Stand sideways about an arm’s length away from the wall, holding a wall ball in both hands at chest level. Perform a split leg lunge with both legs bent at 90 degrees. With the right side of your body facing the wall, step your left foot forward and your right foot back. Move your front knee vertically over your shin. Place your back knee on the floor.
- Bring the ball to the outside of your hips and twist your torso to throw the ball as hard as you can against the wall.
- Catch the ball on the rebound and immediately return the ball to the outside of your hips. Repeat this and repeat the drill with the left side of your body facing the wall.
Wall ball exercises are tough, but they’re also fun. It’s perfect if you want to de-stress after a particularly frustrating day. At the end of a bad week, try different variations and you’ll see what we mean.
