Wall Ball
10 reps
Squat, then explode up and throw the ball high onto the wall.
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QUADS
Wall Ball
The wall ball is an explosive front-squat variation where you drive out of the bottom and launch a medicine ball up to a target on the wall. It trains the quads hard while adding a full-body power and conditioning element from the throw and catch cycle. A staple for building work capacity and lower-body explosiveness.
How to do it
- 1
Stand a few feet from a wall with feet shoulder-width and toes slightly out, holding a medicine ball at your chest.
- 2
Keep your weight balanced across your feet as you sit your hips back into a squat.
- 3
Let your knees track out over your toes while bracing to keep your spine neutral.
- 4
Squat deep enough to stay neutral, then drive up explosively and throw the ball high onto the wall as your arms extend.
- 5
Catch the ball as it falls, absorbing it back to your chest.
- 6
Flow straight into the next squat and repeat.