How to Do the Wall Ball
The wall ball is a conditioning exercise that combines a squat with a throw: you squat, drive up and toss a medicine ball to a target on the wall, then catch it and go straight into the next rep. It trains your legs, shoulders and lungs at once, and it is a staple of high-rep conditioning workouts. Use a light ball and good squat form first.
Log every set of your Wall Ball in SuperliftMuscles worked
Primary
- Quads
- Shoulders
Secondary
- Glutes
- Abs
How to do the Wall Ball
- 1
Stand facing a wall about an arm's length away, holding a medicine ball at your chest.
- 2
Set your feet shoulder-width apart and keep your elbows tucked.
- 3
Squat down until your thighs are at least parallel to the floor.
- 4
Drive up explosively through your legs.
- 5
As you stand, extend your arms and throw the ball to a target on the wall above your head.
- 6
Catch the ball as it comes down, absorbing it into your next squat.
- 7
Keep your chest up and keep a steady rhythm.
Form cues to remember
- Chest up in the squat
- Throw with your legs, not arms
- Catch the ball low, into the squat
- Find a steady rhythm
Common mistakes
Squatting too shallow
Hit parallel on every rep so the legs do the work.
Throwing with only the arms
Drive up from your legs and let the throw follow.
Standing too far from the wall
Stay close enough that you can throw straight up and catch easily.
Rounded back at the bottom
Keep your chest up and the ball high on your chest.
Sets and reps
| Conditioning | 3–5 rounds of 15–20 reps, 60 sec rest |
|---|---|
| Endurance | 10–15 minutes of steady sets of 10–15 reps |
Use a ball light enough that you can keep your chest tall; stop if your lower back or knees feel sore from fatigue.
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Track your Wall Ball and watch it go up
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Wall Ball FAQ
How heavy should a wall ball be?
Start with a light ball, often 6–10 lb (3–4.5 kg) for beginners, and go heavier as your form holds up. Choose a weight that lets you keep a steady rhythm.
What muscles does the wall ball work?
The quads and glutes drive the squat, while the shoulders and triceps help throw the ball. The abs keep your torso steady.
Can I do wall balls without a wall?
You can do thrusters with the ball or dumbbell instead, which give a similar squat and press pattern. The wall gives you a target and the bounce back.
