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Question: I’ve been trying to incorporate the wall ball exercise, but I can’t figure out what it’s supposed to do, because it just feels like a catch-and-throw move. What’s the best way to execute this move?
Answer: Done right, wall balls are a great all-around conditioning movement. Start with your feet shoulder-width apart, your shoulders pulled back and down, and a medicine ball held at chest height with your elbows under the ball.
When you descend into the wall ball squat, the idea is to get proper depth the same way you would with a back squat. Keep your weight over your heels with your knees tracking your toes, and aim to lower the crease of your hips below your knees. Make sure to hold the ball at chest height throughout the downward movement, as letting it dip will cause you to round your back and shift your weight forward. Drive through your heels on the way up, using hip action to throw the ball into the wall. Catch it on the rebound, squat again, and repeat for reps.
Check out the wall ball-burpee combo move in this clip.