Wall-ball shot

What is a wall-ball shot?

A wall-ball shot joins a squat to an upward medicine-ball throw against a wall target. Receive the returning ball, bring it back in front of your chest and repeat. Use a ball and wall intended for repeated throws.

Exercise illustration: Deep squat holding a medicine ball at the chest and a standing throw toward a wall.

How do you perform a wall-ball shot?

Set up

Check the wall target, floor space and ball. Choose a light ball you can catch securely and stand far enough from the wall that its return stays in front of you.
Hold the ball at chest height with both hands and settle into a balanced squat stance.

Execution

Squat with the ball close to your chest, keeping your feet planted.
Stand and continue the drive through your arms to throw the ball upward at the target.
Watch the return and receive the ball with both hands in front of you, allowing your elbows to bend.
Bring it securely to your chest before the next squat. If the return is awkward, step clear and let the ball fall rather than chasing it.

Common mistakes

Standing where the ball returns behind you
Adjust your distance using easy practice throws.
Catching with locked arms
Receive the ball with a small give in your elbows.
Chasing a missed throw
Let an off-line ball fall clear, then reset.

Where it fits in a session

Practise the throw-and-catch rhythm before the conditioning work planned for the session.

Keep ball weight, target height and squat depth consistent. Reset when you cannot catch the ball securely or keep the throws on target.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

Variations

ThrusterMoves a barbell from a front squat to an overhead press rather than throwing a ball.

Frequently asked questions

What target height should I use?

Use the height specified for your workout or competition. For practice, choose a target you can hit with a controlled throw and catch.

How can I scale it?

Use a lighter ball and a reachable target. Practice squats and throws separately if linking them makes the catch unreliable.

Sources

J. Gordon Betts et al.. Anatomy and Physiology 2e: Appendicular muscles of the pelvic girdle and lower limbs. 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-6-appendicular-muscles-of-the-pelvic-girdle-and-lower-limbs
Mohammed A. Miniato; Prashanth Anand; Matthew A. Varacallo. Anatomy, Shoulder and Upper Limb, Shoulder. 2023. https://www.ncbi.nlm.nih.gov/sites/books/NBK536933/