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August 06, 2014


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The Most Effective Wall Ball Exercise Ever


Want to try a wall ball / medicine ball workout, but not exactly sure what to do? Try this medicine ball toss. Here's the correct technique for executing a wall ball exercise that works your entire body, strengthens muscles, and will get your heart pumping, too.


  1. First things first: pick your ball. If this is your first time using a wall ball, you'll want one in the 5–10 pound range. If you're a little more advanced, try one between 15–20 pounds instead.
  2. Next, get your posture right. It protects your back and knees from injury (and it's just good form, too). You'll want to stand facing a wall with your feet shoulder-width apart, your back straight and your shoulders wide.
  3. Hold the wall ball right in front of your sternum.
  4. With your back still straight and your chest up, dip into a low squat until your thighs are parallel to the ground. Don't overextend by going lower, and check yourself to make sure you aren't leaning forward as you do this.
  5. Now pop up, pushing through your heels, and toss the ball up to the wall.
  6. Catch the ball as it's coming back down, lower into a squat again, and repeat for reps.