Exercise library
Wall Balls
Wall balls pair a front squat with an explosive overhead throw against a wall, training the legs, shoulders and conditioning in one continuous movement.
BodyweightFull bodyBeginner
- Equipment
- Bodyweight
- Focus
- Full body
- Level
- Beginner
- Suggested sets
- Sets of 15–25 reps, or 50–100 reps for a HYROX-style block.
- Muscles worked
- QuadsShouldersGlutesChest
How to do it
- 1Hold a medicine ball at chest height and stand facing the wall.
- 2Drop into a full squat, keeping your chest up and the ball close.
- 3Drive up explosively and throw the ball to a target high on the wall.
- 4Catch the ball as it comes down, absorbing it into the next squat.
- 5Repeat in a smooth, continuous rhythm for the prescribed reps.
Tips & tricks
- Use your legs to launch the ball, not just your arms.
- Hit a consistent target height every rep.
- Catch soft and flow straight into the next squat.
Common mistakes
- Half-squatting instead of reaching full depth.
- Pressing the ball up with the arms only.
- Catching with stiff arms instead of absorbing the ball.
