Wall Ball
Squat with the ball at the chest, then stand and throw it to a target on the wall, catching it into the next squat.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Quads, Front delts, Glutes
- Equipment
- Medicine ball
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the medicine ball is taken or you want a change.
Questions
- What muscles does the Wall Ball work?
- The Wall Ball mainly works the quads, front delts and glutes.
- What equipment do you need for the Wall Ball?
- A medicine ball.
- How many sets and reps of the Wall Ball?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Wall Ball?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Wall Ball to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.