Wall Ball Shot
Why: The wall ball shot is a cardiovascular endurance movement that, while simplistic in mechanics, is devastating to your lungs, legs, shoulders, and oftentimes ego. The most admirable characteristic of the wall ball is the functionality of the exercise: everyone needs to know how to squat, and everyone needs to know how to lift something above their head. To experience the glory of the wall ball shot, try the “Karen” benchmark WOD—150 wall balls for time.
See also (similar movement pattern): the thruster
Set-Up: Start with your feet at a shoulder-width stance. Hold the medicine ball at your chest. Brace your core.
Execution: Descend your hips back and down. At the bottom, your hips should be lower than your knees. Maintain your lumbar curve. Your knees should track your toes throughout the movement. Keep your elbows off of your knees. Extend your hips and legs rapidly, then throw the ball to the target. Keep your heels down until your hips and legs extend. Catch the ball and descend smoothly into the next rep.
Points of Performance: To get a “good rep,” ensure the following:
– Your hip crease drops below your knee crease at the bottom of the squat
– You hit the target with the prescribed weight (common standard for men is a 20 lb ball to a 10’ target; for women a 14 lb ball to a 9’ target. Check the WOD standards.)
Pro-Tip: Use chalk to draw a line on the floor where your feet will go for wall balls (do a few reps to find your sweet spot). This helps ensure that you have the proper starting position every time you begin, and reduces the chance of “no reps.”