FULL BODY · CARDIO
Wall Ball
A conditioning movement combining a squat with an overhead medicine-ball throw.
Primary musclesQuads, Glutes, Shoulders
Secondary musclesCore, Triceps
EquipmentMedicine ball, Wall
DifficultyBeginner · Squat to Throw
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Hold the ball at chest height and squat.
- Drive upward through the legs and throw the ball toward a target.
- Catch safely and descend into the next squat.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Ready to track it?
Add this movement to your Gym Log workout and start building your exercise history.