How to perform a wall ball
Hold the ball in front of the chest, keep the feet supported and squat through the planned range. Drive upward with the legs and throw towards the target. Receive the return with control before beginning the next repetition.
What to observe
Watch the squat depth, trunk control, throw direction and return timing. Chasing an inaccurate throw can disturb the next squat. Use an appropriate clear wall and space.
Adapt the task
Ball weight, target height, squat range and repetition count affect difficulty. Choose the combination for your current control and the workout’s aim. Competition standards should be checked separately.
In CrossFit and Hyrox
Wall balls combine repeated squatting and throwing, so pacing matters. Use manageable sets rather than relying on a large opening set that disrupts the rest of the session. Explore CrossFit and Hyrox for context.
Explore the wider topic
Read the pillar guide · Choose a suitable workout version
The eight HYROX stations: movements, preparation and running transitions