Wall Ball
Beginner
Squat-to-throw exercise using a medicine ball, targeting the legs and shoulders in a continuous movement.
Muscle Groups
glutesquadscoreshoulders
Equipment
medicine ballwall
Coaching Cues
- 1Squat to full depth then drive up and throw the ball in one motion
- 2Keep your chest up and elbows inside your knees at the bottom
- 3Aim for a consistent target and catch the ball softly
Standards
- 1Hip crease passes below the knee at the bottom of the squat
- 2Ball hits the target at the specified height
- 3Ball is caught and immediately taken into the next squat
Scaling Options
- •Air Squat + lighter ball
- •Goblet Squat