Wall balls work your shoulders, back, biceps, chest, and core.It is one of the most intense and rewarding exercises you can do.If you sign up for the program, you will run into wall balls periodically as a workout.If you are looking for a full-body exercise that doesn't require a lot of equipment or a gym, wall balls are an excellent option.
Step 1: There is a wall that is at least 10 ft high.
There are a lot of marks on the tall wall at a CrossFit gym.A reinforced concrete wall or pillar will not break if you throw a heavy ball at it.An exterior concrete wall is perfect if you are at home.It may be difficult to do wall balls indoors.
Step 2: A medicine ball or soft wall ball can weigh up to 9 lbs.
Wall balls are soft, heavy balls that look like medicine balls.If you are just starting out, pick up a wall ball that is 9 pounds.Depending on your level of fitness, you can use a lighter ball or a heavier ball.The number of reps and form are more important than the weight of the ball.You can still get a great workout with a ball.No problem if you only have a soft medicine ball.There is not much of a difference.
Step 3: Touch the ball against the wall after you hold it out from your chest.
Stand in front of your wall and hold the ball with both hands.Don't touch the ball against the wall.This is where you will stand during the entire exercise.You won't have enough room to catch the ball if you stand too close to the wall.If you stand too far away, the exercise will be harder and you will need to move forward to catch the ball if you don't throw it hard enough.
Step 4: Keep your shoulders back as you squat with the ball under your chin.
With both of your hands, hold the ball by its sides.If you want to go into a squat position with the ball tucked under your chin, you have to spread your feet out.If you want to look up at the wall, lower your hips so they go just below your knees and keep your shoulders pinched back.Don't put your back on the floor.You shouldn't be looking down at the ground at any point in the squat.To count as a full repetition, your hips must drop below the height of your knees.
Step 5: Throw the ball at the wall if you aim it over you.
Push the wall ball up in the air when you explode from your squat.Aim to hit the 8–10 ft mark on the wall.Pick a spot above you on the wall and aim for the same spot every time.Keep your feet underneath you when releasing the ball.It is okay if you jump as you release the ball.It is okay if you don't jump.If you think you need more power, jump because the goal is to hit the same spot every time you throw the ball up.As you release the ball, you should be standing all the way up.Once the ball is on its way back down, it's a good idea to bend your knees.
Step 6: To complete 1 rep, catch the ball with both hands.
Track the ball as it comes back down after bouncing off the wall.Pull the ball back to you with both hands.You have to keep your knees bent and feet under you to get into the second rep.Don't worry if you miss your catch or drop the ball.This requires a little coordination.Pick the ball up off of the ground, place it against the wall from your chest, and start a new rep.
Step 7: Drop back into a squat.
Lower yourself into the next squat as you catch the ball.The goal is to keep your movement as fluid as possible after you catch the ball.If you want to push through your workout, keep throwing the ball up and catching it.If you want to add the wall ball exercise to your regular workout routine, you can either do 3 sets of 10 reps or do as many reps as possible in 1-2 minutes.If you are in a class with a time limit, you will get a number of reps.
Step 8: Relax your arms while the ball is in the air.
Wall balls can be pretty intense, so some people struggle with them.Once the ball is in the air, relax your upper body muscles.When you throw the ball, every repetition has 1-2 seconds of built-in rest time, so don't tense up or try to flex.Take a second to let your arms cool off.Feel free to lower your elbow to your side if you want to.You may not have enough time to catch the ball if your wrists go down to your hips.If wall balls are the workout of the day, you need to do 50-150 reps.Treat the wall ball exercises as a marathon, not a sprint.
Step 9: To get into a rhythm with your throws, focus on being accurate.
A lot of people are trying to throw the ball.You will wear yourself out this way.Throwing the ball as high as you can is not what the wall ball is all about.With every repetition, aim for the exact same spot on the wall.This will help you get into a flow that will make the exercise easier to do.Wall balls are similar to a dance routine.The goal is to keep the same pattern and pace.
Step 10: To make the squat easier, use the downward momentum of your catch.
It may be hard to turn the catch-and-squat portion of the exercise into one motion once you start.As you get the technique down, you can make the exercise easier by starting your squat when the ball touches your fingertips.Just let the ball guide your hips down into the squat.While you do this, push your knees out a little bit.If someone threw an egg at you, you would catch it in the catch-and-squat portion.You have to slow the wall ball down to your chest to keep your hands out of the way.
Step 11: If you are going to drop the ball, Tuck it between your chest and wall.
Don't drop the ball if you reach a point in the workout where the instructor is giving you a rest.If you want to pick that heavy thing up, hold the ball against your chest and lean into the wall.You will gain more energy resting this way than picking the ball up.You shouldn't be hard on yourself if you've just started a new sport.You will get better over time because these aren't easy for anyone.