Wallball Shot

Wallball Shot

The wallball shot is a compound exercise which combines a Front Squat with a Push Press-like motion to work the pushing muscles in your arms and legs. This exercise involves squatting with a medicine ball and throwing it at a target on a wall. The standard height of the target is 10 feet.

Instructions

How to perform a Wallball Shot:

Stand about 1-2 feet away from the wall with your feet shoulder width apart. Hold the medicine ball in front of your face with your arms bent.
  • Stand about 1-2 feet away from the wall with your feet shoulder width apart. Hold the medicine ball in front of your face with your arms bent.

    Stand about 1-2 feet away from the wall with your feet shoulder width apart. Hold the medicine ball in front of your face with your arms bent.

  • Bend your legs and lower your body until your thighs are just past parallel to the floor, as if performing a [Front Squat].

    Bend your legs and lower your body until your thighs are just past parallel to the floor, as if performing a Front Squat.

  • Explosively extend your arms and legs, bringing your body to a standing position and throwing the ball at your target.

    Explosively extend your arms and legs, bringing your body to a standing position and throwing the ball at your target.

  • After releasing the ball, keep your arms outstretched over your head.

    After releasing the ball, keep your arms outstretched over your head.

  • Wait for the ball to drop back towards you.

    Wait for the ball to drop back towards you.

  • As the ball falls back towards you, catch it by bending your arms and legs and returning your body to <2/position 2>.

    As the ball falls back towards you, catch it by bending your arms and legs and returning your body to position 2.

  • Your catch should cushion the ball on the way down in one smooth motion.

    Your catch should cushion the ball on the way down in one smooth motion.

  • Finish the exercise in a squat and smoothly go into the next throw.

    Finish the exercise in a squat and smoothly go into the next throw.


 Questions

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