Wall Ball: How-to, Tips & More
The Wall Ball is a beginner cardio exercise for your cardiovascular. You do it with medicine ball. It is a good fit when your goal is general fitness.
Besides the cardiovascular, it also works your quads and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Cardiovascular
Primary
Quads
Secondary
Shoulders
Secondary
How to do the Wall Ball
- Hold a medicine ball at your chest facing a wall.
- Squat down until your thighs are at least parallel.
- Drive up and throw the ball to a target high on the wall.
- Catch it and go straight into the next squat.
Wall Ball tips
- Catch the ball at chest height and sink straight into the squat.
Sets and reps
Most lifters do well with 10 to 30 reps per set, and 10 to 30 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Medicine ball
Type
Cardio
Wall Ball alternatives
Frequently asked questions
What muscles does the Wall Ball work?
The Wall Ball mainly works your cardiovascular, with help from your quads and shoulders.
How many sets and reps should I do?
A good starting point is 10 to 30 reps per set, and many lifters get the best results between 10 to 30 reps. Use a weight that leaves one or two reps in reserve.
Is the Wall Ball good for beginners?
Yes. The Wall Ball is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Wall Ball?
You need medicine ball.
Add Wall Ball to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon