Wall Balls


The wall balls exercise is advantageous for increased bodily functionalities and for your cardiovascular muscles because everything in your body moves as you do this exercise—your arms, hips, thighs and knees. This exercise is actually 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.

To start off with the wall ball, your feet must be apart at shoulder width and you face the wall, holding the medicine hall against your chest. Keep your chest higher as you pull your shoulders back, then lower your body into a full squat while the ball is intact on your chest. Pull your heels and stand up immediately as you throw the ball upwards into the wall. The ball should most likely hit the wall at around 10 feet high. The fun part is to catch the ball on rebound, finishing one whole repetition.

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


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

The muscles being affected with this exercise are all getting stretched, resulting to more toned and well-defined muscles. Your gluteal muscles would be more plumped and firmer as you go down in a squat position, while your leg muscles are becoming stronger from carrying your weight when you squat. Your arm muscles would also be flexible from throwing and catching the ball repeatedly. Furthermore, your abdominal muscles are even more contracted when you squat, leaving it to be tougher.

Sets and Repetitions

Beginners should be finishing 10 repetitions, starting off with the lightest medicine ball. You can slowly attempt with heavier balls once you are used with the movement already. If your body can withstand the weight of the medicine ball, you can proceed with a heavier ball. For the advanced, a total of 20 to 25 repetitions of this exercise is enough and utilizing heavier medicine balls would add up to the 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 a prerequisite for the wall ball exercise, and this product is filled with sand, which is more effective in core buildup than the ball being filled with air. Bouncing too much like a ball is prevented so that you can maintain a steady position for 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 get replenished and your muscles need to be repaired. Here are some options that you can eat:

  • Cottage cheese with crackers

  • Greek yoghurt with berries

  • Quinoa or brown rice with chicken or turkey

  • Salmon with veggies


Here are photos that exhibits the wall balls exercise:




YouTube Video

Here is a YouTube video that demonstrates this movement.


Celebrity Use

A blogger and an enthusiast in sports, Katie Levy, has been busy with her series of workouts to maintain a healthy lifestyle. The wall ball exercise is a part of her workout, and it also serves as her training in skiing because the latter movement improves endurance and leg power.

Functional Use

You would manifest any changes when you feel that your abdomen is getting more shape, your buttocks are firmer and your core muscles are stronger. Your heart and lungs are also exercised, which makes it auspicious for a healthy blood circulation. Your mobility is increased and your mind is trained from the concentrating on the ball, making you perform faster and more effective.