Wall Ball Shot

Quads, Glutes, Delts, Triceps, AbsMedicine Ball

A compound movement linking a deep squat with an overhead wall throw. Builds legs, shoulders, and core in a full-body exercise with low axial loading.

How to do it

1Stand facing a wall about a step away, holding a medicine ball at chest height.

2Sit back into a controlled deep squat, keeping your heels flat on the floor.

3Drive explosively through your legs, transferring power up from your hips to your shoulders.

4At the top, throw the ball up target on the wall, fully extending your arms overhead.

5Catch the ball at chest height and sink smoothly into the next squat.

Common mistakes

Allowing your knees to collapse inward during the squat, stressing the knee joints.

Letting the ball drop too low toward your stomach, pulling your torso forward.

Throwing the ball with only your arms instead of driving up from the legs.

Breathing

Inhale as you squat down. Exhale forcefully as you explode up and throw the ball.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.