Wall Ball Workout: Try These 6 Great Wall Ball Exercises
Wall ball exercises are a great way to add simultaneous strengthening and metabolic conditioning exercises to your fitness routine.

Plus, doing a wall ball workout can add variety to your training, help release pent-up stress and frustration, increase your heart rate, boost your caloric expenditure, and improve functional strength in key movement patterns.

But, what are the best wall ball exercises? How do you structure wall ball workouts?

In this article, we will discuss what wall balls are, how to use a wall ball, and give you a great wall ball workout with the best wall ball exercises:

Wall Ball Chest Passes
Wall Ball Forward Throws
Wall Ball Squat Throws
Lateral Shuffle Wall Ball Thrusts
Split Squat Rotational Wall Ball Tosses
Crunch Wall Ball Throws
Let’s dive in!


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What Are Wall Balls?
Many people are unfamiliar with wall balls.

Wall balls are weighted medicine balls that are designed to be thrown against a wall.

Some people perform wall balls exercises with standard medicine balls, although there are also specific wall balls that have a more durable or textured exterior to withstand being thrust against a wall of any material while still bouncing back.

Additionally, the best wall balls usually have handles or a grippy exterior to make it easier to catch them during high-velocity rebound bounces from the wall.

How to Use a Wall Ball
Performing a wall ball workout will require using a wall ball or a medicine ball that can safely be thrown against a wall or other hard upright surface.

Wall balls and medicine balls come in a variety of weights, and most of the best wall balls workouts will likely include wall ball exercises that might require using wall balls of different weights.


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However, you can still get a good wall ball workout with one moderately-weighted wall ball.

Generally, a wall ball is in the range of 3 to 5 kilograms or 5 to 12 pounds, depending on your fitness level and the specific wall ball exercises you intend to do.

If your primary goal is to improve speed, choose a lighter weight, and if your focus is on increasing strength and power, choose a heavier wall ball, as long as you can safely handle the weight.

How to use a wall ball will depend on the particular wall ball exercise that you are performing.

With that said, you will usually hold the ball with both hands and thrust it at the wall while simultaneously performing some type of exercise or movement such as a walk, trunk rotation, crunch, lunge, or side shuffle.

In this way, the best wall ball workouts provide a high-intensity, dynamic, cardiovascular, metabolic, and strengthening workout that can target all of the major muscles in your body.

The Ultimate Wall Ball Workout
Here are some of the best wall ball exercises for a dynamic, total-body workout:

#1: Wall Ball Chest Passes

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This is a great beginner wall ball exercise because the movement is much less dynamic, so you can just get comfortable using the wall ball without adding more steps to the equation.

Plus, it is still an effective wall ball exercise for your shoulders, chest muscles, and arms.

Here are the steps to perform this wall ball exercise:

Stand 3 to 5 feet away from the wall, depending on your strength, fitness level, and comfort with how to use a wall ball.
Hold the wall ball in both hands at chest height with your elbows tucked into your sides.
Place your feet shoulder-width apart with a soft bend in your knees.
Press through your heels, and engage your core and glutes as you explosively and forcefully toss the wall ball into the wall.
Catch the rebound and allow the ball to come inward towards your chest as you prepare to throw it back at the wall for the next rep.
Toss the ball back to the wall as quickly and explosively as possible.