Wall Ball
The Wall Ball is a high-intensity functional exercise that combines a weighted squat with an explosive overhead throw against a wall. This compound movement targets the legs, glutes, core, and shoulders while simultaneously building cardiovascular endurance and power.
Since Wall Balls are highly metabolic, fatigue can degrade form quickly. The AI coach monitors your set duration and rep consistency to detect when power output drops, adjusting upcoming sets to prevent burnout while ensuring you stay in the optimal heart rate zone. By integrating your daily recovery data and sleep quality, the app can also recommend lighter ball weights or lower volume on days when your systemic recovery is low.
Form Cues
- Hold the medicine ball at chest height with elbows tucked in close to your ribs
- Squat down until your hip crease is below your knees while keeping your chest upright
- Explode upward through your heels to generate power from your hips
- Throw the ball against the target at the very peak of your extension
- Catch the ball on the rebound and immediately descend fluidly into the next squat
- Don't let your chest collapse forward or round your back during the squat
- Don't catch the ball with straight legs or locked knees
- Don't allow your knees to cave inward as you drive up out of the hole
- Don't pause between the catch and the squat; keep the motion continuous
- Don't hold your breath; exhale as you throw and inhale as you catch
Common Mistakes
- Squatting too shallow (failing to reach depth)
- Separating the movement into a squat then a press
- Letting the ball pull the torso forward
- Catching the ball with passive arms
- Standing too far away from the wall
Muscles Worked
This exercise primarily targets the quadriceps and glutes during the deep squat phase, generating the explosive energy needed for the movement. The anterior deltoids, triceps, and upper chest are then recruited to launch the ball overhead, while the core works continuously to stabilize the spine and transfer power from the lower body to the upper body.
Primary
Secondary
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