Wall Ball
Complete guide to Wall Ball. Learn proper form, technique, and execution. Targets Quads, Front Delts. Requires other. Step-by-step instructions and expert tips.
How to Perform Wall Ball
Grab a medicine ball and stand facing a wall with your feet shoulder-width apart, about two feet away from it.
Hold the ball at chest height with both hands.
Bring your shoulders back, engage your abs, and take a breath.
Squat down by bending your knees and pushing your hips back until your thighs are roughly parallel with the floor.
Drive through your heels to stand explosively and throw the ball upward against the wall at a target above your head and exhale.
Catch the ball as it rebounds off the wall and immediately descend into the next squat and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |