View this exercise on Fitain

Slam Ball Wall Throw (Lunge)

  • Intermediate
  • Full Body

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

Setup instructions

1) Place a slam ball a few feet away from the wall and put it on the floor.

2) Stand just behind the ball and turn your body - so your right shoulder is facing the wall. Feet should be shoulder-width apart with chest up, core tight.

3) Hinge forward from the hips, bend your knees, back flat and place both hands either side of the ball.

Perform instructions

1) Pick the ball up and take a step towards the wall with your right leg.

2) Twist your trunk and lift your back heel up - twist the feet towards the wall. For the back foot, pivot on the balls.

3) Use the trunk rotation momentum to throw the ball against the wall. Both knees should still be bent but the body slightly upright (split stance).

4) Push up from your right heel to standing and walk towards the ball - bring it back to the start. Reset yourself by getting in the deadlift position.

5) Repeat.

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Health benefits

Strength · Muscular Endurance

Skills

Power · Balance · Coordination

Fitain isĀ FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.