The wall ball shot combines a squat with a throw: you squat down holding a medicine ball, then drive up and throw it to a target on the wall. It trains the legs, shoulders and core in a continuous conditioning movement.
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How effective is this exercise for you?
5
Sets
15
Reps
Medicine ball
Equipment
11.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Full body
📋 How To Perform Wall Ball Shot
1
Hold a medicine ball at chest height, stand facing a wall, feet shoulder-width.
2
Squat down, keeping the ball at your chest.
3
Explosively stand up and throw the ball up to a target on the wall.
4
Catch the ball as it comes back down, absorbing the impact into your next squat.
5
Keep the movement continuous and controlled throughout the set.
💡 Benefits of Wall Ball Shot
Builds muscular endurance and power in the legs and shoulders and elevates the heart rate. It is a staple CrossFit movement used in high-rep sets.
📈 Sets, Reps & Programming
Try 3 to 5 sets of 15 to 20 reps with a 6 to 9 kg ball, throwing to a target about 3 metres high. Keep each rep smooth and use the legs to produce the throw.
⚠️ Common Mistakes to Avoid
Throwing with only the arms
Not squatting deep enough to use the legs
Letting the elbows drop and the ball fall forward
✅ Pro Tips
Squat to depth with the ball at the chest and drive up explosively
Catch the ball with soft hands and flow into the next squat
🛡️ Safety Notes
Make sure the wall is clear and the target is safe. Stop if your wrists or shoulders feel strained.
