Test Your Major Muscle Groups
Trainer Jesse is a big fan of wall balls, and it’s no coincidence that this highly functional movement requires almost every major muscle group work hard.
Like anything in fitness, the key to perform this move safely. If you ever have questions about your stance, the muscles your working, or the amount of weight you’re using for any exercise, please let our trainers know. They’re here to help you out and they want to ensure you’re getting a safe workout.
Ready, Set, Wall Balls
To get started, grab an appropriately weighted medicine ball with both hands. Hold the ball straight out in front of you until it touches the wall; remain that distance from the wall. Keep your chest high, shoulders back, and feet shoulder width apart as you squat. Immediately upon reaching your full squat, drive through your heels and stand up explosively. As you do, throw the ball up into the wall. It should hit the wall at a height of 10 feet. Have your hands ready, catch the ball, and go immediately into the squat position to throw the ball again and repeat.
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