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Wall Ball Exercises to Workout Your Full Body

Author: Adam Miezio Date Posted:20 June 2019

Wallball exercises add explosiveness and fun to your training and workouts. Wall balls make a fine addition to your home/garage gym because they're versatile and don't take up much space.

Now, when people do wall ball exercises, they usually do them with a medicine ball. Things can get confusing here, especially when slam balls are thrown into the mix.

The following 5 exercises, with wall balls, target different areas of the body. Use them all together for a full-body workout or pick and choose based on what you need.

1. Slams

Benefits: Wall ball slams develop power, strength, and speed. They work best for triceps, abdomen, shoulders, calves, back, glutes, quads, etc. Slams increase heartbeat and burn chunks of calories.

Form:

Stand feet shoulder-width apart with slight knee bend, holding wall ball.
Lift the wall ball overhead with extended arms.
Look straight ahead and inhale before slamming the ball.
Bending forward at the waist, engage your core muscles to throw the ball down in front of your feet with as much force as possible. Contract the abdomen and exhale while doing the movement.
Let your arms follow through the movement to stay balanced.
Your finishing position should have your heels on the floor and knees slightly bent.
Let the ball bounce off the floor and catch it when it comes back.
Lift the ball back to the starting position and inhale.

2. Wall Balls

Benefits: When done in higher rep ranges wall balls improve muscular endurance and when heavier loads are used, muscular power and strength improve. Wall balls work your quads, glutes, hammies, abs, chest, shoulders, triceps, lats and erectors. Great for perfecting squatting technique.

Form:

Stand arm's length from wall, feet hip-width apart, toes slightly outward, mimicking squat position.
Pick up the ball, holding it at your chest with elbows tight to sides.
Engage core and squeeze hands on the ball.
Drop your booty back and down to lower into a squat while keeping the chest up and ball against your sternum.
Sit back into heels and get as deep into squat as possible.
Keep chest up.
Drive through heels, exploding out of the bottom of the squat and press or toss the ball to a target or spot around 8-10 feet up the wall.
Catch the ball on the rebound with arms overhead, then lower back into a squat, keeping the ball at your chest. This is one rep.
Wash, rinse, repeat.

3. Side Throws

Benefits: Wall ball side throws target your abs, core, chest, obliques, and shoulders. To a lesser degree, side throws work your calves, hammies, middle back and lats.

Form:

Standing tall next to a wall, feet shoulder-width apart, hold the wall ball in both hands. Extend your arms fully in front of you so that the ball is at chest height.
Engaging your abs, rotate your torso away from the wall.
Quickly reverse the direction to throw the ball against the wall as hard as possible, catching it on the rebound.

4. Crunch Throws

Benefits: Crunch throws target your abs, arms, lats and quads. It can be done as a power exercise, but it's great for endurance workouts if you want to throw in some core work because you can move at a consistent pace. Plus it doesn’t have to be super explosive to benefit you.

Form:

Sit on the ground with the leg out in front of you. Be sure to sit far enough from the wall that ball doesn't smash you in the face on the rebound.
Hold the ball in both hands, lie back on the ground and hold the ball to the sternum.
Then sit up, and as you do, press/push the ball upward against the wall.
Don't sit up, then throw. Throw as you sit up. Be sure to sit up fully, through the whole movement.
Catch ball on the rebound, lie back down. Wash, rinse, repeat.
Beginners may want to stay in a seated position and do the throw, instead of including the sit up.

5. Explosive Floor Press

Benefits: The explosive floor press works your arms, chest, shoulders, upper back, lats, glutes, hammies, and obliques. Great exercise for explosive power and relieving all the stress that built up in your office during the day.

Form:

Stand tall, feet shoulder-width apart, holding sides of the ball with both hands.
Bend over at waist slightly less than 90 degrees, keeping hammies engaged.
Thrust ball into ground 4 times as hard as you can.
Wash, rinse, repeat.

At Morgan Sports, we offer a wide variety of wall ball and storage solutions, ranging from 5kg, 6kg, 7kg, 9kg, and 12kg. We also offer value packs that will consist of 1 x ball of each weight, please visit our product page to view our complete collection of wall balls.

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Wall Ball Exercises to Workout Your Full Body

1. Slams

2. Wall Balls

3. Side Throws

4. Crunch Throws

5. Explosive Floor Press

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