Exercise · Form & cues
Wall Ball — form guide
Quads · Glutes · Shoulders · Engine. Equipment: Medicine Ball (6–9kg) + Wall Target. Difficulty: Intermediate.
TEMPO
Explosive · catch-and-go
Squat-to-throw. The drive comes from the legs — the arms just guide the ball.
Cues
- Catch in a quarter squat, drive up and throw in one motion
- Aim for a target ~3m up the wall
- Stay close enough that the ball drops back to you
Common mistakes
- Pressing from the shoulders only — turns into a kill-arm session
- Standing too far from the wall
Injury notes
Avoid with acute shoulder issues.
Progression
Increase ball weight or target height when unbroken sets of 25 are easy.