This exercise involves throwing a medicine ball against a wall and catching it as it bounces back. It is typically used to improve upper body strength, coordination, and cardiovascular endurance.
Type
Strength
Equipment
Medicine Ball
Difficulty
Intermediate
Key Benefits
- Improves cardiovascular endurance
- Increases lower body strength
- Develops upper body power and strength
- Enhances hand-eye coordination
- Improves overall body coordination and balance
- Engages multiple muscle groups at once
- Can be modified for different fitness levels
- Can be done alone or with a partner
- Provides a full-body workout
How to perform
- Stand with your feet shoulder-width apart, facing a wall.
- Hold the wall ball at chest height with both hands.
- Squat down, keeping your back straight and your knees behind your toes.
- As you stand up, throw the ball against the wall with both hands, aiming for a target above your head.
- Catch the ball as it bounces back to you.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary
Shoulder
Primary
Chest
Primary
Triceps
Primary