Wall ball
- Intermediate
- Medicine ball
Full squat, throw using leg drive
Muscles worked
- Primary:
- Quads
- Secondary:
- Shoulders, Glutes
How to do it
- Stand facing a wall holding the medicine ball at chest height.
- Squat down and, as you rise, throw the ball to a high target on the wall.
- Catch the ball and flow into the next squat.
Common mistakes
- Throwing with your arms only, without leg drive.
- Catching the ball with stiff arms.
Tips
- Chain the reps without pausing to make it cardio.
- Use a light ball (4-6 kg) until you own the rhythm.