How do you make a Wall Ball Shot?
If you’re looking to diversify your fitness routine and cross-trainingcardio work outs, there’s a host of exercises to suit you. To work both your upper and lower body, WODANDGO suggests Walls Ball Shot. Find out everything you need to know to perform this exercise correctly and benefit from its positive effects without injury.
What are the advantages of the Wall Ball Shot?
The Wall Ball Shot involves doing squats to send a medicine ball as high as possible onto a wall. The medicine ball is a sphere about 35 centimetres in diameter, made of synthetic leather and used in various types of training.
This versatile exercise works the whole body, from legs and thighs to arms, shoulders and glutes. Practicing this movement helps you develop endurance, strength and coordination. It’s often included in cross-training sessions, as it’s effective for strengthening your cardiovascular system or losing weight.
The Wall Ball Shot also makes you faster and helps strengthen your muscles and joints. It’s a full-body workout that burns calories and improves overall fitness. This exercise also develops your balance, flexibility and precision of movement.
What technique to use for a Wall Ball Shot?
For a Wall Ball Shot, position yourself about 60 centimetres from the wall. Standing facing the obstacle will help you find the ideal distance. Stretch your arms out in front of you, holding the medicine ball so that it touches the wall.
You need to get into a squat position to start this exercise. Squat with your legs shoulder-width apart and keep your elbows together. Make sure your back is straight to avoid muscle damage.
Place your medicine ball at chest level and push off your heels to stand up dynamically. Then throw the ball at least 2 metres towards the wall, keeping your arms straight, and catch it on the rebound. Then return to the squat position to repeat this series of movements, depending on the number of repetitions or the time you’ve set aside for the exercise.
If you find the Wall Ball Shot too exhausting, learn to throw the ball lower to quickly master the technique. As you progress, try to reach higher points on your wall.
You can also practice the exercise with a lighter accessory to get your body used to the effort and master the technique. Medicine balls generally weigh between 2 and 15 kilos. Use a ball weighing 5 kilos or less, depending on your level.
In the WODANDGO store, you’ll find weightlifting belts that you can use during your workout to minimize the risk of back injuries. You can also wear wrist straps to prevent twisted tendons when catching the ball.
Wall Ball Shot tips and advice
To succeed in the Wall Ball Shot, try to keep the ball as close to your body as possible to facilitate the throw. If the ball is far from you, it’s harder to control, as its weight puts pressure on your outstretched arms.
When you do the squat, try to position your hips slightly lower than your knees. You can place a second medicine ball on the floor just behind you and touch it with your buttocks each time you squat. Avoid sitting on the ball, however, and use it as a support for the movement. The medicine ball should be neither too big nor too small. Choose a model that really allows you to lower yourself to the recommended height.
Use the strength of your thighs and don’t concentrate solely on your arms to send the ball upwards. Don’t rush the landing either. Take the time to stabilize your body for the next throw. Find the right rhythm and practice for a long time before increasing the speed of your exercises.
To delay fatigue during your Wall Ball Shot session, rest your arms as often as possible. As you throw the ball against the wall, release the pressure and let them come down. This improves your endurance and allows you to repeat the exercise more often.
