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Medicine Ball Wall Balls

AdvancedStrengthTier T4

Stand facing a wall holding a medicine ball at your chest. Squat deeply, then explode upward and throw the ball against the wall target. Catch the ball and drop straight back into the squat.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball + wall

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the wall holding the medicine ball at your chest.
  • Set the feet under you ready to squat deep.
  1. She stands tall facing the wall a short step away: the medicine ball held at her chest in both hands, elbows tucked, feet planted hip-width, eyes on the wall target.

    Step 1 of 5

    Stand facing the wall, holding the medicine ball at your chest.

  2. She sits in the deep squat: hips dropped below parallel, knees tracking over the toes, torso upright, the medicine ball still held at her chest in both hands, eyes up at the wall.

    Step 2 of 5

    Squat deeply, keeping the medicine ball held at your chest.

  3. She is mid-launch: hips and legs extending explosively upward out of the squat, both arms launching the ball up off her chest toward the high wall target, the ball just released on its rising path.

    Step 3 of 5

    Explode upward out of the squat and throw the ball against the wall target.

  4. She has caught the rebound and is sinking straight into the next squat: the ball back at her chest, hips dropping deep, knees bending, eyes on the wall for the next throw.

    Step 4 of 5

    Catch the rebounding ball and drop immediately back into the squat.

  5. She stands tall facing the wall a short step away: the medicine ball held at her chest in both hands, elbows tucked, feet planted hip-width, eyes on the wall target.

    Step 5 of 5

    Stand facing the wall, holding the medicine ball at your chest.

Safety Information

Squat DEEPLY before exploding upward. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Face the wall target squarely. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.