Zirv Fitness
Strength exercise

Medicine Ball Wall Ball

How to do it

  1. Stand facing a wall with feet shoulder-width apart, holding the medicine ball at chest height a short distance from the wall.
  2. Brace the core and lower into a squat, keeping the chest up and the ball held steady at chest level.
  3. Drive up out of the squat and extend through the arms and shoulders to throw the ball at a target on the wall above head height.
  4. Catch the ball as it rebounds down, absorbing it back into the chest as you drop straight back into the next squat.
  5. Exhale as you drive up and release the throw, then inhale as you catch and descend into the next squat.
  6. Keep the knees tracking over the toes through each squat, since letting the knees cave inward is the common fault under fatigue.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Medicine Ball
Primary muscles
Quadriceps, Gluteus Maximus, Shoulders
Measured in
Reps and weight