Medicine Ball Wall Ball

oec:medicine-ball-wall-ball

A dynamic compound movement combining a front squat with an explosive overhead throw of a medicine ball against a high wall target.

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Also called: Wall Ball, Wall Balls, Wall Ball Shot, MB Wall Ball

How to do it

Stand facing a sturdy wall about an arm's length away with your feet shoulder-width apart.
Hold the medicine ball at your chest with your hands placed under and slightly to the sides of the ball, elbows kept tight to your torso.

Descend into a full squat by pushing your hips back and bending your knees until your hip crease drops below your kneecaps.
Drive aggressively out of the bottom position through your midfoot and heels, fully extending your hips and knees.
Transfer the momentum upward into an overhead thrust, launching the ball up to contact the target on the wall.
As the ball rebounds off the wall, catch it in front of your upper chest and immediately absorb the impact by descending into the next squat.

Inhale as you descend into the squat, and exhale forcefully as you drive upward and throw the ball.

Standing too close or too far from the wall, forcing an awkward neck angle or excessive forward reaching.: Calibrate your distance by holding the ball at chest height with elbows bent; the ball should lightly touch the wall at full arm extension.
Throwing entirely with the upper body before the legs finish driving.: Ensure your hips and knees reach full explosive extension before pushing the ball overhead.
Letting the chest cave forward and the elbows drop during the squat.: Keep your torso upright and brace your core, keeping your elbows tucked underneath the ball.

Ensure the wall surface is structural and free of obstructions or low-hanging fixtures.
Use a soft, non-bouncing medicine ball designed for wall ball training rather than a hard, high-rebound rubber ball.

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