Exercise of the week: Wall Balls

Wall Ball exercises are a great conditioning exercise that work on building full body stamina and endurance. The movement mainly consists of a front squat, a push press and a catch. To perform Wall Balls you need a medicine ball, which is basically a weighted rubber ball and comes in different sizes and weights which you can choose to suit your training objectives.

Wall ball exercises, crossfit Chiltern, berkhamsted, amersham
CrossFit Chiltern fitness, personal training, buckinghamshire
CrossFit Chiltern fitness, personal training, buckinghamshire
CrossFit Chiltern fitness, personal training, buckinghamshire

The Wall Ball movement itself consists mainly of a front squat, a push press and a catch.

Start in a standing position facing the wall about one step back from it. Hold the medicine ball at chin level and front squat. Push up through the squat throwing the medicine ball at your target on the wall using an explosive push press to get the ball in the air. End this movement with your entire body fully extended, fingers pointing towards the target.

Finally, lower yourself back into a front squat while smoothly catching the ball and returning to the front squat position. Repeat for your desired number of repetitions. You can either complete a set number of repetitions as fast as possible, or attempt to complete as many reps as possible within a set time limit. Either way, it’s a great fat burner!

Every movement in the Wall Ball should be powerful and quick, while also controlled. Avoid pausing when you catch the ball. This comes with practice as you get used to doing each part of the movement.