Wall Balls

Squatting into a med ball throw against a wall target — combines lower body power with a conditioning demand.

Setup

Stand a couple feet from the wall holding the medicine ball at chest height, feet shoulder-width apart.

How to do it

1. Squat down, keeping the ball close to your chest.
2. Drive up explosively, using the leg drive to help throw the ball at the target.
3. Catch the ball as it comes back down and absorb it into the next squat.
4. Keep the movement continuous without pausing at the top.

Common mistakes

• Throwing with the arms instead of driving with the legs.
• Missing the target height consistently.
• Letting the squat depth get shallow as fatigue sets in.

Scale it

Easier: Lighter ball, lower target, or break into squat + separate throw.

Harder: Heavier ball, higher target, or unbroken sets for time.

Pairs well with