Full BodyIntermediate
Wall Ball
A medicine ball is held at the chest through a full squat and then thrown to a target on a wall, caught and flowed into the next rep. It trains leg drive, shoulders and conditioning.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
Secondary muscles
- Triceps
- Hamstrings
- Adductors
- Abs (Rectus Abdominis)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.