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Exercise library / Wall Ball

Wall Ball

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A more challenging exercise. Make it a goal if you like. “Show alternatives” below lists easier steps toward it.

A full-body conditioning exercise that joins a front squat and a throw: holding a soft wall ball at your chest, you squat down, drive up and throw the ball to a target high on a wall, then catch it and go straight into the next squat. The legs and hips produce the power and the arms finish the throw.

Main focus
Strength
Level
Building
Equipment
Exercise or medicine ball, A wall
Load
Your body weight
Stability
Unstable: single leg, suspended or on a ball
Balance type
Dynamic balance

Keep something steady within reach: a counter, wall or sturdy chair.

Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

A ball sized for you and a non-slip floor.

How to do it

  1. Stand facing a wall about an arm's length away, feet shoulder-width apart, holding the ball at your chest with both hands.
  2. Keep your elbows under the ball and your chest up.
  3. Squat down until your hips are at or below knee height, keeping your heels on the floor.
  4. Drive up hard through your legs and hips and, as you rise, throw the ball up to the target with both arms.
  5. Catch the ball at chest height as it comes down, letting your arms absorb it.
  6. Go straight into the next squat with the catch and repeat for the planned repetitions.

How much

To start: 1 to 2 sets of 8 to 12 slow repetitions, resting 1 to 2 minutes between sets.

As it gets easier: 2 to 3 sets of 6 to 12 repetitions with good form, resting 1 to 3 minutes. Add load or repetitions gradually, no more than about once a week.

How it should feel: The muscles you are working should feel the effort. The last repetitions should be hard but controlled, never shaky or painful.

Make it easier

Use the other ways to do this movement below.

Make it harder

Use the other ways to do this movement below.

Tips

  • Let the legs throw the ball: the push from the squat should carry it most of the way, the arms only finish the movement.
  • Keep your chest up and the ball close to your body in the squat so your back stays neutral.
  • Catch and squat in one movement; resting with the ball at the top breaks the rhythm and tires the shoulders.

Safety

  • Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
  • Move with control. Do not lock your joints straight at the end of a movement.
  • Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.
  • Keep a wall, a rack or a sturdy support within reach.
More safety notes
  • Make sure the ball is firm and the floor is clear.
  • Start with a small range and go slowly.
  • Keep stable support within reach, such as a counter, rack or wall, until the movement feels steady.
  • Clear the floor around you and wear shoes with a good grip.
  • Go slowly, and make the movement smaller if you feel unsteady.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
  • The ball moves out from under you.
  • You feel unsteady and cannot settle yourself.
  • You feel unsteady and support does not settle you.
  • You feel dizzy or lightheaded.

Other ways to do this movement

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Where this comes from

Steps and tips are from an open exercise dataset named below. Starting amounts, equipment and safety notes are Fitafter50's general guidance. Nothing here is clinically reviewed.

Steps and tips: Exercise data by RepDB (repdb.co). License: RepDB Free Tier License v1.0: personal or commercial use inside applications, visible attribution, no redistribution as a dataset or API. All credits.

    This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.