Wall Ball
Trains the full body. Equipment varies. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Wall Ball
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a full body exercise that is, there are 12 on the Full Body page.
Technique
How to do the Wall Ball
- Stand facing a wall, about arm's length away, holding a medicine ball at chest height with both hands. Set your feet shoulder-width apart.
- Lower into a full squat by bending your knees and pushing your hips back, keeping the ball at your chest.
- Drive through your heels to stand up explosively, using the momentum to throw the ball upward at a target on the wall roughly 9 to 10 feet high.
- Catch the ball as it comes down, absorbing it at chest height, and immediately descend into the next squat. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use the power from your legs and hips to drive the throw; your arms only guide the ball.
- Catch the ball with soft arms and let it flow directly into the next squat.
- Keep your chest up and your heels on the floor at the bottom of each squat.
- Exhale as you throw the ball and inhale as you catch it and descend.
Substitutes
Swap Wall Ball for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Wall Ball for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.