Strength

Med Ball Wall Ball

The Med Ball Wall Ball exercise targets multiple muscle groups, combining strength and cardio for a high-intensity workout. Ideal for improving sports performance, power, and endurance by throwing a medicine ball against a wall.

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Med Ball Wall Ball instructions

Step-by-step instructions

Stand facing a wall, feet shoulder-width apart, holding a medicine ball at chest level.

With your elbows under the ball, squat down, as if sitting back into a chair, keeping your chest up and heels grounded.

Explode up, pushing through your heels and using the power generated by your legs and hips to throw the medicine ball up to a point on the wall.

Catch the ball as it comes down and immediately go into your next squat.

Repeat for the programmed number of reps.

Stand facing a wall, feet shoulder-width apart, holding a medicine ball at chest level.

With your elbows under the ball, squat down, as if sitting back into a chair, keeping your chest up and heels grounded.

Explode up, pushing through your heels and using the power generated by your legs and hips to throw the medicine ball up to a point on the wall.

Catch the ball as it comes down and immediately go into your next squat.

Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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