Wall Balls

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The wall balls exercise has benefits for cardiovascular muscles because everything in the body moves as you do this exercise—your arms, hips, thighs and knees. This exercise is fairly easy; all you need is a wall and a medicine ball. The latter has various weights—6, 8, 14, 16, 18, 20 lbs and so on—and you should be using the right weight based on your fitness level or based on what your body can carry without causing injury or strain.

To start off with the wall ball, the feet must be shoulder-width apart as you face the wall, holding the medicine ball against the chest. Keep the chest high as you pull the shoulders back, and then lower the body into a full squat while the ball sits against your chest. Pull your heels and stand up immediately as you throw the ball upward into the wall. The ball should hit the wall at about 10 feet. Then, catch the ball on rebound, to finish one repetition.

The wall balls exercise is effective in training the mind as you focus on the movement of the ball, and in strengthening the lower body as you squat down.


The quadriceps, calves, gluteal muscles, hamstrings, lower back muscles, abdominal muscles, biceps and triceps are the primary targets of the wall balls exercise.

The muscles being affected with this exercise are all being stretched, resulting in more toned and well-defined muscles? The gluteal muscles will become firmer as you go down in a squat position, while the leg muscles become h3er from carrying the weight of the ball in the squat. The arm muscles also benefit, becoming more flexible from throwing and catching the ball repeatedly and the abdominal muscles become h3er because they contract when you squat.

Sets and Repetitions

Beginners should aim to finish 10 repetitions, starting with the lightest medicine ball. You can slowly move up to heavier balls once you are used to the movement. For the advanced, a total of 20 to 25 repetitions of this exercise is enough to see results and utilizing a heavier medicine ball will add challenge.

Instagram Video

Here is an Instagram video that illustrates the wall ball exercise with an added burpee as a challenge.


Products to Improve Performance

The medicine ball is needed for the wall ball exercise. The sand inside the ball makes it heavy and helps you maintain a steady position during the exercise.

Related Movements

Here are the following exercises that can be integrated with the wall ball exercise:

  • Burpee
  • Squat
  • Push-ups

Related Foods

Before a workout, the following foods are consumed in order to supply energy to your body:

  • Whole grain cereal
  • Banana with peanut butter
  • Dried fruits such as raisins and prunes
  • Fresh fruits

After a workout, your body needs to be replenished and your muscles need to be repaired. Here are some options for what to eat:

  • Cottage cheese with crackers
  • Greek yoghurt with berries
  • Quinoa or brown rice with chicken or turkey
  • Salmon with veggies

YouTube Video

Here is a YouTube video that demonstrates this movement.


Celebrity Use

A blogger and a sports enthusiast Katie Levy uses workouts to maintain a healthy lifestyle. The wall ball exercise is a part of her routine, and it serves well as training for skiing because it improves endurance and leg power.

Functional Use

When done regularly, wall ball results in a tighter, more-defined abdomen firmer buttocks and h3er core muscles. Your heart and lungs are also exercised, leading to improved blood circulation. Other benefits include an increase in mobility and better concentration because of the need to focus on the ball during movements.

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