How to Do Wall Balls

How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony

Are you ready to challenge every muscle of your body with an advanced workout? If your answer is ‘yes,’ we have something interesting for you.

Have you heard about the wall balls?

A wall ball exercise is a metabolic workout that includes a full-body move. While it is popular for producing great results, doing this exercise is definitely not a cakewalk.

Keep reading to explore the world of wall balls – what is a wall ball exercise, how to do it, and why it is worth all the pain.

What Is a Wall Ball Exercise?

Also known as wall ball squat, it is a high-intensity workout that requires efforts from almost every muscle in your body. To carry out the wall ball exercise, you’ll need an appropriately weighted wall ball and a large wall.

Several variations challenge different muscle groups, but the standard one requires you to stand facing the wall.

What Type of Wall Ball is Perfect for You?

Choosing the right type of ball is essential as it will make your exercise effective and prevent you from sustaining injuries.

Exploring the wall balls that are specifically meant for this exercise is the key to a successful workout. Generally, these balls are made of vinyl and have a padded outer layer that makes it easier for you to catch them.

Their weights vary from 6 to 20 pounds, so the second thing that you need to decide is the weight. How will you decide which weight is perfect for you?

For this, consider your core as well as your upper body. The ball should be heavy enough to serve its purpose, but at the same time, it should also be light in a way that does not compromise your physique.

If you’re new to wall ball exercise, it’s best to start light. You can gradually shift to heavier weights when you gain experience and expertise in dealing with the weights.

So, if you’re a beginner, we recommend you start with 6 or 8 pounds. Advanced fitness professionals can consider trying 10 pounds or more.

How to Do a Standard Wall Ball Exercise

Check out the following steps to ensure you’re doing the standard wall ball exercise correctly:

  1. After choosing the correctly weighted wall ball, hold it in your hands properly.
  2. Stand in front of the wall leaving about 2 feet of distance. Keep your feet apart with toes slightly outward.
  3. Once you have positioned yourself correctly, hold the ball at your chest height. Tuck your elbows properly into your sides.
  4. Next, it’s time to engage your core. Start by squeezing the ball. The intensity at which your core and shoulder will work depends on how hard you squeeze the ball.
  5. Keeping the ball at chest level, start doing squat downwards. Go down until your thighs and floor are parallel to each other.  
  6. Now, toss the ball vertically. It’s recommended to target a height of 8 to 12 feet. At the same time, drive your body up while keeping your arms extended. (Tip: It’s best to pick a spot anywhere in the target area and keep your eyes focused on it the whole time)
  7. As soon as the ball bounces, catch it and keep it at your chest height, just like you did it before. Now, squat down again and repeat the exercise.
  8. You can do this exercise for 2-3 sets with 10-15 repetitions or do as many as you can by setting the timer for 30 seconds.

Apart from the standard version, there are other variations with these wall balls like side throws, forward underhand toss, and reverse rotations.

However, it is recommended to try them later, after you have mastered the standard version of this wall ball exercise.

Benefits of Doing a Wall Ball Exercise – Why is it Worth All the Pain?

1. Helps In Working Out Your Whole Body

Wall ball exercises are actually a combination of two exercises – squats and push press. So, if you’re doing it, a total of 11 different muscles in your body are at work.

It includes almost every muscle group you must have wished to work on. So, if you’re just targeting wall balls as a form of exercise, you’re still going to see almost every muscle getting stronger. Not to forget, you’re sure to be in good shape too.

2. It Makes You Fit Functionally

A functional exercise can be defined as a workout that is done using multiple joints. These exercises are not just targeted for the gyms but also improved day-to-day movements.

So, if we talk about wall balls, they set the perfect example for a functional exercise as you are indulging in squats while lifting something over your head, all at once. What more can you expect from a workout?

Additionally, the combination of squats and push press is sure to give you enhanced strength. So, doing wall ball will impact not only your fitness in the gym but also real life.

3. Improves Overall Health Condition

Wall balls should be your go-to exercise if you’re facing health issues like shortness of breath. It will not only increase your endurance or get you in the desired shape but will also affect your heart and lungs positively.

Try it for some time and know the difference for yourself. If you’re an athlete, the wall ball exercise can drastically improve your performance that too in no time.

4. Increases Overall Power

Here, being powerful refers to increased focus, increased concentration, and enhanced power to hit the ball at your targeted spot.

During wall ball exercise, when you’re at the bottom of the squat, all you want is to make your ball reaches the spot as efficiently as possible.

So, use your power efficiently at this time and hit the target. You’ll be more and more efficient when you start doing the wall balls often.

With time, whether it’s in your workouts or sports, you’re going to see how powerful you have become.

Final Words

It’s simple. If you wish to challenge your muscles, no exercise is better than wall balls. It has the potential to improve your cardiovascular fitness, boost your heart rate, strengthen most of the muscle groups, and last but not the least, give you a toned body.

So, what are you waiting for? Grab a wall ball, find a large wall, and start doing some wall balls. And watch yourself getting stronger and fitter in no time.

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