Wall Balls

Technique

Setup

Stand about an arm's length from a sturdy wall with feet shoulder-width, holding a soft medicine ball at your chest with your hands under it and elbows down. Pick a target spot high on the wall.

Movement

Squat until your thighs reach parallel, then drive up explosively and throw the ball to the target as your legs straighten. Catch it at chest height and ride it straight down into the next squat.

Form Tip

Catch the ball high with soft elbows and absorb it into the squat; catching it low or stiff-armed yanks your chest forward and rounds your back.

Increase Difficulty

Use a heavier ball or a higher target, or work for a set time.

Decrease Difficulty

Use a lighter ball and a lower target, or pause between reps.