Wall Ball Shot
- Intermediate
- Functional
- Hybrid race
The wall ball shot squats a weighted ball to at least parallel, then drives up to throw it to a target on the wall before catching it into the next squat. Combining the squat and the throw trains the quads, glutes and front delts together in one rhythm. Intermediate lifters use it for reps in functional training or hybrid race work, as a main move or a finisher.
- Muscles
- Quads, Glutes, Front delts
- Equipment
- Wall ball
- Logged as
- Reps
How to
- Hold the ball at your chest facing the wall.
- Squat to at least parallel.
- Drive up and throw the ball to the target height.
- Catch it into the next squat in one rhythm.
Form cues
- Exhale forcefully as the ball leaves your hands.
- Keep your heels flat through the bottom of the squat.
- Drive the throw with your legs, not just your arms.
Common mistakes
- Squat depth falls short of parallel. Sit your hips down until thighs pass parallel.
- Ball is caught too far from your chest. Catch the ball close and absorb it into the squat.
- Throw relies only on your arms. Extend your hips and legs first, then release.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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