Shoulders
Wall balls
A functional total-body movement that develops explosive power and muscular endurance through synchronized movement.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing a solid wall with your feet shoulder-width apart and hold the ball at chest height with your elbows tucked in.
Lower your hips back and down into a full squat until your thighs are at least parallel to the floor while keeping your chest upright.
Drive upward explosively through your heels to return to a standing position.
Use the momentum from your legs to throw the ball upward toward a target on the wall, typically 9 or 10 feet high.
Catch the ball on the rebound at chest height and immediately sink back into the next squat to begin the next repetition.
Maintain a fluid rhythm between the catch, the squat, and the throw to maximize efficiency.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the squat phase
- Letting the elbows flare out wide instead of staying under the ball
- Stopping the movement between the catch and the descent
- Short-changing the depth of the squat
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.