Medicine Ball Throw Squat With Wall

1. Stand about an arm length from a solid wall, feet shoulder-width apart, holding a medicine ball at chest height with elbows under it.
2. Brace your core, keep your chest up, and pick a target on the wall about 2.5 to 3 metres high.
3. Squat down until the hips go just below parallel, keeping the ball close to the chest.
4. Drive up explosively through the whole foot and extend the hips and knees fully.
5. Use the leg drive to push the ball up and slightly forward with both arms to the target.
6. Catch the ball at chest height with soft elbows as it comes down.
7. Absorb the catch by flowing straight into the next squat without pausing.

Common Mistakes

• Throwing with arms only: Pressing the ball without leg drive tires the shoulders quickly. Stand up fast and let the arms just finish the throw.
• Standing too far away: Distance from the wall forces you to throw forward and chase the rebound. Stand close so the ball returns straight down to you.
• Shallow squats when tired: Depth disappears as fatigue builds in long sets. Reduce reps or ball weight so every squat hits full depth.
• Catching with straight arms: Locking the arms on the catch jars the shoulders and wrists. Catch with bent elbows and let the ball sink into the squat.

Programming Tips

Use 3 to 5 sets of 10 to 20 reps in a conditioning block at the end of a session or as part of a circuit. Lower rep sets with a lighter ball can also be placed early in a workout as a power drill. It develops leg drive, coordination, and the ability to sustain repeated explosive efforts.

Start with a 4 to 6 kg ball for most women and 6 to 9 kg for most men, using a target you can hit consistently. Progress by adding reps, shortening rest, or moving up 2 kg in ball weight. The most common fault is muscling the ball with the arms; fix it by thinking of the throw as a jump that the ball rides upward.

Common Questions

What muscles do wall balls work?

Wall balls work the quads, glutes, and hamstrings in the squat and the shoulders and triceps in the throw. The core works throughout and the heart rate climbs fast.

What weight medicine ball should I use for wall balls?

Common standards are 6 kg for women and 9 kg for men, but starting lighter is smart. Choose a ball that lets you hit the target with full depth for the whole set.

Are wall balls good for losing fat?

Wall balls burn a lot of energy because they use large muscle groups at a high pace. Fat loss still depends mainly on overall diet and total activity.