Wall ball: how to do it and what it works

Squat and vertical medicine ball throw against a wall.

Image: start and end of the movement.

How to do it

Full-body movement that links a squat with a throw to a high wall target, combining legs, shoulders and conditioning.

Form. Lower with the ball close to your chest, extend legs and hips to throw and catch with soft knees before repeating.

Common mistake. Throwing without a clear zone, losing lower-back position when catching, or letting the knees collapse.

Quadriceps, Deltoid · Medicine ball

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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