Description

Wallballs are a functional full-body exercise that trains the legs, buttocks, shoulders and core muscles in particular. They combine squats with an explosive throw of a medicine ball against a wall, which builds both strength and endurance.

Exercise

Wallball

Type: Bilateral Rest: 60s

Tutorial

1

Stand about half a meter in front of a wall with your feet shoulder-width apart. Hold the medicine ball in front of your chest with your elbows pointing downwards.
2

Lower yourself into a deep squat by pushing your hips back and moving your knees slightly outwards. The medicine ball remains in front of your chest.
3

Push yourself upwards explosively while throwing the ball powerfully upwards against the wall.
4

Catch the ball at chest height in a controlled manner as you cushion the movement and go straight into the next squat.

Tip

Focus on a specific point on the wall to perform the throws precisely.
Squat at least to parallel without losing form.
Keep your core tight to protect your lower back.