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Explore/Functional

Wall Ball

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Delts

Also glutes, triceps

You need

Medicine ball, Wall

Medicine ball setup →
How to do itPicture · 3 steps
  1. 1Squat to full depth with the ball at your chest
  2. 2Drive up and throw to the target
  3. 3Catch and drop straight into the next squat

Most common mistake

Shallow squats that won’t count in a race.

Watch a demo
A
For functional
#10 of 44
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Research
71
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%4/5
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AFront SquatBarbell
  • APush PressBarbell
  • BRope ClimbOther

Takes

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