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
1
Stand facing a wall, feet shoulder-width apart, holding a medicine ball at chest level.
2
With your elbows under the ball, squat down, as if sitting back into a chair, keeping your chest up and heels grounded.
3
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.
4
Catch the ball as it comes down and immediately go into your next squat.
5
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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