Wall Ball

Setup

• Stand about an arm's length from a sturdy wall holding the ball at the chest.
• Pick a target on the wall above head height.

Execution

1. 1.Squat down to full depth with the ball held at the chest.
2. 2.Drive up explosively and use that momentum to throw the ball to the target.
3. 3.Catch the ball as it comes down and absorb straight into the next squat.

Breathing

Exhale on the throw, inhale as you catch and descend.

Form cues

• Let the legs throw the ball, not the arms.
• Catch high and ride it down into the squat.
• Keep the chest up out of the bottom.

Common mistakes

• Pressing the ball with the arms from a standing position.
• Catching with straight arms and taking the impact in the elbows.
• Cutting the squat depth as the set gets hard.