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Wall Ball Exercise Overview
The Wall Ball exercise is renowned for its intensity and effectiveness, targeting multiple muscle groups simultaneously while challenging your cardiovascular endurance.
Benefits and Muscles Worked:
- Total Body Workout: Wall Balls combine squats and push presses, engaging up to 11 different muscle groups, including:
- Lower Body: Quads, glutes, calves, hamstrings
- Core: Abs, lower back
- Upper Body: Chest, front and back deltoids, biceps, triceps
- Enhanced Strength and Conditioning: A powerful exercise that strengthens almost every muscle group, improving overall fitness and endurance.
How to Perform Wall Balls:
- Starting Position:
- Stand with feet shoulder-width apart, facing a wall.
- Hold the medicine ball at chest level with both hands.
- Keep your shoulders back and chest up.
- Execution:
- Squat: Descend into a full squat, keeping the ball at chest level.
- Explosive Lift: Drive through your heels to stand up explosively.
- Throw: As you rise, throw the ball against the wall to a height of about 10 feet.
- Catch and Repeat: Catch the ball on the rebound, squat again, and repeat the movement.
Weight Options and Specifications:
- 3kg Ball: Diameter 25cm, Color: Orange
- 5kg Ball: Diameter 30cm, Color: Green
- 8kg Ball: Diameter 35cm, Color: Blue
Choose the weight according to your fitness level: start with a lighter ball if you're new to the exercise and progress to heavier balls as you gain strength and proficiency. The Wall Ball exercise is an excellent addition to any workout routine for improving strength, coordination, and endurance.
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