Wall ball exercises for full body workout

Wall ball exercises are a staple of strength training sessions due to their benefits in terms of strength, balance, and coordination. You will undoubtedly receive a full-body workout from these exercises, which typically include all four limbs.

Wall balls include using a medicine ball and, you guessed it, a wall to perform a full-body exercise. The medicine ball is a piece of equipment that is almost soft but not quite a toy and comes in various weights.

For a full-body workout, the move mixes squats with quick movements.

What is a wall ball workout?

Wall ball workouts offer excellent value for your money. You engage your glutes, hamstrings, and triceps with every rep in addition to your quadriceps, shoulders, chest, and core. Thus, this exercise should be your new go-to if you want to get the most out of your gym time while working your abs, arms, core, and stamina.

The wall ball is a complex workout that calls for maximum effort from numerous muscles at once.

Wall ball exercises target your abdominals as well as arm muscles. (Image via Pexels/ Mikhail Nilov)

To do the push-press component of this exercise, which involves throwing a ball against a wall, you must squat while simultaneously contracting the muscles in your upper body.

Wall ball workout technique

The actions to carry out a common wall ball exercise that practically everyone is familiar with are as follows:

Hold the appropriate weight wall ball in your hands after selecting it.
Put your feet hip-width apart and slightly turned out in front of the wall, about two feet from the wall.
Hold the ball in your hand at chest height. Take care to tuck your elbows in and bring them to your sides.
Holding the ball, sit up straight. As you squeeze the ball, you'll have to work harder with your core and shoulders.
As you begin to squat, keep the ball at chest height. When your thighs are parallel to the floor, lower yourself into a squat.
Push your body up and launch the ball at an 8 to 12-foot-tall vertical target. Keep your arms in a long stance. Choose a spot inside this target area, then maintain it with your sight.
Catch the ball once it bounces, hold it at chest level, and squat to repeat the exercise.

Wall ball variations to try

Here are some of the variations you can try to spice up your workout routine:

1) Side throws

Your torso is rotated sideways during this form of the wall ball workout, which works your core muscles—particularly the obliques—chest, and shoulders.

Here's how to do it:

With your palms facing up, hold the ball.
The right shoulder should be facing the wall while you stand 3 feet away from the wall.
Set the ball on the outside of your left hip while kneeling in a squat stance.
Rotate, pivot, and hurl the ball at the wall while extending your legs to stand up.
To catch the ball, stay in this position. Restart from where you left off.
Perform 10 times on each side.

2) Standing chest pass

Try the standing chest pass to work on your shoulders, chest, and arms. Here's how to perform it:

Place your feet shoulder-width apart and step back at least three feet from the wall.
Place your hands at chest height and hold the soft wall ball.
Put your feet firmly on the ground while engaging your core. The wall ball should be thrown as forcefully into the wall as you can, and you should grab it when it comes back.
For repetitions, keep throwing the ball back and forth frequently.

Benefits of wall ball exercises

Wall ball exercises may be advantageous for strength, power, and fitness athletes for the reasons listed below:

1) Stronger glutes

The majority of people can squat down further thanks to the extra weight. Whether they utilize a medicine ball that weighs six pounds or twenty pounds, the same applies. Your glutes will work harder with this squat variation than with the normal squat. comparable to a goblet squat.

2) Core stabilization

Wall balls strengthen the core muscles, the engine that drives our entire bodies. The muscles in your lower back and abdomen and the ones that stabilize and move your spine make up your core.

Wallball exercises can also be utilized as warm-up session. (Image via Pexels/ Julia Larson)

3) Toned arms

Strength exercises that are heavy or frequent rarely target the arms, particularly the triceps. Your triceps can live a longer, healthier life by engaging in exercises like wallballs.

4) Great way to warm-up

Nonetheless, it is an excellent way to warm up before a lifting session. By perfecting your squat mechanics, you'll also warm up your muscles. Just don't overdo it. Maintain two sets of roughly 15 repetitions with a light medicine ball.

CrossFit made wall balls very popular. Wall ball exercises may elevate your butt, tone your arms, and develop your core if you practice them frequently over an extended period of time.