Wall Ball
Perform a wall ball by standing a few feet away from a wall with a medicine ball. Hold the ball at chest level with both hands.
- Squat down, keeping your chest up and back straight.
- As you rise from the squat, throw the ball against the wall at a height above your head.
- Catch the ball as it returns and immediately go into the next squat.
How to perform the Wall Ball
- Set up. Set up in a stable, balanced starting position appropriate for the Wall Ball using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis minor.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis minor rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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