You love them. You hate them. Wall Balls! (Hey, at least they aren’t burpees LOL)
Wall balls are a great exercise that adds in some cardio to any workout. They are also a functional, total body movement because it requires your whole body to work together as one to perform this exercise.
Here are some tips to help you get the most out of this movement:
1. Get full range of motion on your squat! Make sure we squat to parallel or slightly below as the first part of this exercise. Doing so, will help better strengthen your legs versus cutting your squat short. It will also allow for a better load for your throw that is coming up in step two.
2. Keep hands slightly underneathe the ball to press or throw it. You also want to stay close to the wall so that your throw is going up towards the ceiling. There is usually a 9-10ft. target on the wall. This is the target you want to hit with each of your wall balls. Ours at Edge Body Boot Camp Omaha is an orange line. So strive to hit this line with each wall ball. (Note- slightly hitting the wall with each wall ball will ensure that it comes right back down into your hands, making for an easy catch.)
3. Drive up with your hips! You want to drive up quickly to get to full hip extension. This is similar to KB swings or box jumps. We want to create this hip power or momentum to help us throw the ball much higher than we could if we only used our arms. Drive up with your legs and then finish the throw with your arms.
4. Catch then squat. Hand eye coordination was not bestowed upon us all. So always make sure to catch the ball first and then squat back down using good form. After you get the hang of the movement through practice, you will be able to catch the ball as you squat and get your next rep much quicker. But until then, really practice good squat form so that it will happen automatically in the future.
Thanks for tuning in to our movement series! The above video and others in this series will help give you visual exercise demonstrations, tips and common errors to avoid when doing exercises in class.