Wall Ball Shot

How to do it

Hold a medicine ball at the chest, squat to parallel facing a wall, then drive up and throw the ball at a target about ten feet up, catching it back at the chest and dropping straight into the next squat.

Muscles worked

Primary: full · Also works: quads, shoulders, glutes, core

Equipment

Full gym

Common mistakes

• Throwing with the arms from a half squat instead of reaching full depth and using the leg drive
• Catching the ball with straight arms and letting it crash into the chest rather than absorbing it into the next squat
• Standing too far from the wall so the ball travels out and away instead of straight up

Variations

• Lighter ball to a lower target
• Squat and press without the throw
• Single-arm wall ball for advanced athletes

Can't do this one? Swap it for

• Dumbbell Thruster
• Power / Med-Ball Slam
• Burpee
• Goblet Squat

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Burpeefull
• Jumping Jackfull
• Sun Salutation (Surya Namaskar)full
• World's Greatest Stretchfull
• Shadow Boxing — Combinationsfull
• Heavy Bag Roundsfull