Wall ball

A front squat with a ball chained to a throw: full-body conditioning with a ballistic component. Measure the effort by pace, not by load.

• Compound
• Bodyweight
• Intermediate

How to do it

• Ball tight to the chest, elbows underneath
• Full squat and throw using hip extension
• Catch the ball and absorb straight into the next rep
• Pick a fixed target on the wall and always aim for it

Sets, reps and tempo

Ranges: 10–20 reps per set at a sustainable pace

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Throwing with the arms only, without using the legs
• Cutting squat depth as you tire
• Catching with stiff arms

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Anterior deltoid
• Core / abs

Alternatives

• Dumbbell Thruster
• Goblet Squat
• Burpee