View this exercise on Fitain

Wall Ball Squat Throw

  • Intermediate
  • Wall Ball
  • Quadriceps · Hamstrings · Abdominals · Shoulders

Setup instructions

1) Stand close to a wall (about a foot or 2) and face it square on.

2) Hold the ball in front of your chest. Relax the shoulders and point the elbows down.

Perform instructions

1) Slowly bend your legs and lower yourself into a squat position - keep the chest up, core tight back flat and head neutral.

2) Lower your legs until they’re at least parallel to the floor.

3) Press into the heels and drive to standing.

4) When you're at the top, push/throw the ball as high as you can on the wall.

5) Catch the ball and lower yourself back into a squat.

6) Repeat.

Note: The power comes from driving your legs from the bottom.

Health benefits

Muscular Endurance

Skills

Power · Reaction Time

Fitain is 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.