How to do the Wall Ball, step by step
- Stand about an arm's length from the wall, ball at your chest, elbows down.
- Squat until your hips are below your knees.
- Stand up powerfully and carry the drive from your legs into the throw.
- Push the ball to the target with both hands.
- Catch the ball and drop straight into the next squat.
Common mistakes and how to fix them
- Throwing with arms onlyyour legs provide the drive
- Too far from the wallmove closer, about an arm's length
- Squat too shallowhips below your knees
How to scale the Wall Ball
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter ball
- Lower target
- Box as a depth marker
Benchmarks with Wall Ball
- Karen150 Wall Balls 9 kg
- Kelly5 RFT: 400 m Run, 30 Box Jumps 61 cm, 30 Wall Balls 9 kg
- Fight Gone Bad3 rounds, 1 min each: Wall Ball, SDHP 34 kg, Box Jump, Push Press 34 kg, Row (kcal)
- Filthy Fifty50 each: Box Jumps, Jumping Pull-ups, KB Swings, Walking Lunges, K2E, Push Press, Back Ext., Wall Balls, Burpees, Double Unders
- Holleyman30 RFT: 5 Wall Balls 9 kg, 3 HSPU, 1 Power Clean 102.5 kg
- Morrison50-40-30-20-10 Wall Balls 9 kg, Box Jumps 61 cm, KB Swings 24 kg
- Nutts10 HSPU, 15 Deadlifts 112.5 kg, 25 Box Jumps 76 cm, 50 Pull-ups, 100 Wall Balls 9 kg, 200 Double Unders, 400 m Run with a 20 kg plate
- Whitten5 RFT: 22 KB Swings 32 kg, 22 Box Jumps 61 cm, 400 m Run, 22 Burpees, 22 Wall Balls 9 kg
- Open 11.520 min AMRAP: 5 Power Cleans 65 kg, 10 Toes-to-Bar, 15 Wall Balls 9 kg
- Open 13.3 / 12.412 min AMRAP: 150 Wall Balls 9 kg, 90 Double Unders, 30 Muscle-ups. Score: reps
- Open 15.314 min AMRAP: 7 Muscle-ups, 50 Wall Balls 9 kg, 100 Double Unders
- Open 17.4 / 16.413 min AMRAP: 55 Deadlifts 102.5 kg, 55 Wall Balls 9 kg, 55 cal Row, 55 Handstand Push-ups. Score: reps
- Open 19.115 min AMRAP: 19 Wall Balls 9 kg, 19 cal Row
- Open 20.5Partition as you like: 40 Muscle-ups, 80 cal Row, 120 Wall Balls 9 kg (Cap 20 min)
- Open 23.1 / 14.414 min AMRAP: 60 cal Row, 50 Toes-to-Bar, 40 Wall Balls 9 kg, 30 Cleans 60 kg, 20 Muscle-ups. Score: reps
- Open 26.1Wall Balls 9 kg 20-30-40-66-40-30-20, 18 Box Jump-overs 61 cm between sets; around the set of 66, 18 Box Step-overs with the med ball instead (Cap 12 min)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.