Zirv Fitness
Strength exercise

Wall Ball

How to do it

  1. Stand facing a wall a couple feet away, holding a ball at chest height with both hands.
  2. Set the feet shoulder width apart and drop into a squat, keeping the core braced and the chest up.
  3. Drive up through the legs and extend the arms to throw the ball against a target on the wall.
  4. Catch the ball as it rebounds, absorbing it into the front of the shoulders.
  5. Immediately lower back into the next squat, keeping the movement continuous rather than pausing.
  6. Exhale sharply on the throw and keep the shoulders engaged through the catch, avoiding letting the lower back arch as fatigue sets in.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Primary muscles
Quadriceps, Shoulders, Core
Measured in
Reps and weight