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What is the Wall Ball?
Although Wall ball is still at a very much beginner's stage in Singapore, they have been a staple of CrossFit training since its inception.
The Wall Ball exercises has been described as one of the toughest in the circuit training as they not only work your lower body (during the squat), they work your upper body (during the push press) and make you gasp for air the entire time.
Since wall balls are essentially a combination of two exercises (a squat and a push press), they work a total of 11 different muscles in your body-a tremendous amount for a single exercise.
Muscles worked during the exercise include the quads, glutes, calves, hamstrings, abs, lower back, chest, front deltoids, back deltoids, biceps and triceps. So, pretty much every muscle group you'll ever want to work. In fact, if you were to do only wall balls as a workout for an extended period of time, nearly every muscle in your body would get stronger, and you'd be in pretty good overall shape.
How does the Wall Ball work?
The weight you choose will vary depending on your current fitness level. Beginners to the exercise can start with a 3kg ball, more advanced exercisers can start with a 5 or 8kg pound ball.
Stand with your feet shoulder width apart, facing a wall and holding the medicine ball at your chest. Pull your shoulders back and keep your chest up high. Descend into a full squat, going as low as possible while keeping the medicine ball at your chest.
Immediately upon reaching your full squat, drive through the heels and stand up explosively. As you do so, throw the ball up into the wall. It should hit the wall at a height of about 10 feet. Catch the ball on the rebound, squat again, and repeat.
| Weight | Diameter | Color |
|---|---|---|
| 3kg | 25cm | Orange |
| 5kg | 30cm | Green |
| 8kg | 35cm | Blue |
| Key Features |
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