How to Do
How to Do Wall Ball
The wall ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the wall ball.
Beginning
Beginning Exercise with a Wall Ball
1. Choose a wall ball that has the right weight for you and hold it in your hands.
2. Stand about 2 feet in front of the wall, hip-width apart and toes pointing slightly outward.
3. Keep the ball close to your chest. Make sure your elbows are tucked into your sides.
4. Squeeze the ball while using your core. The more you squeeze the ball, the more your core and shoulders are forced to work.
Movement
Exercise with a Wall Ball Movement
1. Begin the squat's downward phase by keeping the ball at chest level. Squat down to the point when your thighs are parallel to the ground.
2. Then, while tossing the ball at a vertical target about 8 to 12 feet high, thrust your body up. Extend your arms to the side. Pick a location in this target area and keep your eyes on it the whole time.
3. Repeat the exercise by catching the ball after it bounces, keeping the ball at chest height, and squatting down.
4. For 2-3 sets, do 10-15 repetitions. Alternatively, set a timer for 30 seconds and complete as many as possible.
Benefits
Exercise with a Wall Ball Benefits
The wall ball squat workout raises your heart rate, which helps you improve your cardiorespiratory fitness while also burning calories. It also aids in the development of explosive force, which is required in many athletic pursuits.
Exercise Aliases
Medicine Ball Workouts, Wall Medicine Ball.
