Wall Ball

Introduction

The Wall Ball is an iconic CrossFit and functional HIIT exercise. This compound movement chains a deep squat with a medicine ball throw against a wall target. It combines lower and upper body strengthening with intense cardiovascular work. Long sets of wall balls are dreaded for their metabolic impact.

Muscles Worked

Quadriceps and glutes work during the squat. Deltoids and triceps launch the ball upward. The core coordinates force transfer from legs to arms. Trapezius stabilizes shoulders. The cardiovascular system is heavily taxed by the repetitive nature.

Step-by-Step Execution

1. Starting position: Face wall (~60 cm away), medicine ball (6-12 kg) held at chest, target ~3 m high.
2. Squat: Descend into full squat, ball against chest, elbows down.
3. Drive: Rising explosively, throw ball at target using arms and leg momentum.
4. Reception: Catch ball at face/chest level while immediately descending into next squat.
5. Fluid chaining: Reps chain without pause.

Recommended HIIT Protocol

• Classic sets: 4 x 15-20 reps, 60 sec rest.
• AMRAP 12: Max wall balls in 12 minutes.
• For Time: 150 wall balls AFAP ("Karen" WOD).
• EMOM 10: 12 wall balls per minute.

Safety and Common Mistakes

• Full squat: Don't cheat depth.
• Throw with legs: Force comes from legs, not arms alone.
• Active reception: Absorb ball into squat.

Variations

• Single-arm wall ball: One arm at a time (advanced).
• Lateral wall ball: Throw sideways for obliques.
• Partner wall ball: Face to face with a partner.

Target Audience

Wall Balls suit all levels by adjusting ball weight (4-12 kg) and target height. King exercise for metabolic conditioning and weight loss.