The wall ball exercise are yet another major way of keeping your body fit and ready for multiple actions. There are numerous ball exercises that you perform depending on the activity that the users are willing to execute easily for highly effective results.
Therefore, in this article, we are going to share the basic and useful Wall Ball exercises at home along with their variations and steps. So, take your time and read this special informative article till the end.
Wall Ball Exercise – Major Types & Techniques:
As we all know that wall ball exercise benefits are enormous in numbers, therefore, they are used at a great rate all over the world. Thus, it would be best to discuss each exercise and its technique according to the wall ball used for that specific activity.
Moreover, before we dive into the depth of this article, you should also know that the Wall exercise Variations also have a great significance in their overall performance. Therefore, we have also explained them at the end of these ball types for your ease of knowledge.
All these activities are quite similar to the upper body exercises which we have already explained in our previous article. So, make sure to also read it in all detail to get proper knowledge about such exercises and their effects on your body.
1. Standard Wall Ball
It is soft and weighted and is made from leather and some synthetic material. It comes in different quantities of weights ranging from 4lbs to 20lbs. As a result of its use, you can:
As soon as your hip crease is below your knee, you must squat in front of your body. A squat is clean to start which is allowed but not required as long the ball does not start on the floor. Balls that hit the target above a specified height are said to hit the target
- Wall Ball Thruster
Squats with a wall ball are similar to this exercise. You have to hold your ball at your chest level and then squat down. Now move it over your head and squat up then move your ball again to your chest level and repeat.
- Wall Ball Sit-up
Bent your knees and lie on your back on the ground with flat feet. Move your ball to your chest level then sit up. The ball should now be thrown against the wall and caught.
2. Medicine Wall Ball
A medicine wall ball is a weighted ball that is made of rubber. It has different sizes and weights ranging from 2lbs to 30lbs. Here are some exercises you can do with this ball.
- Overhead Machine Ball Slam
The ball should be moved over your head with your feet shoulder-width apart. Throw the ball against the ground with much force then catch it.
- Machine Ball Push-Up
Get in a push-up position and put the ball on the ground with your hands on the ball. Touch your chest with the ball then push yourself backward.
- Medicine ball Russian twist
Your body must be supported in the forward position. Furthermore, you must squat until the hip crease is below the knee. Tao the ball on the ground with your twisted torso on one side. On the other side, repeat the same procedure.
3. Slam Ball
This ball is so heavy as it is designed to be slammed against the wall or ground. It is so heavy weight from 10lbs to 50lbs. Following exercises you can do with this;
- Slam Ball Slam
Move the ball over your head and then throws it on the ground with much as you can. Now catch the ball and repeat the process.
- Wall Ball Slam
Move the ball above your head as you stand in front of the wall. You now need to throw the ball as hard as you can against the wall. Catch the ball and repeat the same process for several steps.
4. Tornado Ball
This wall ball has attached a rope to it. This is designed to move the ball in a circular motion which is a little bit challenging for the shoulders, arms, and core. This weighs from 10 lbs to 40 lbs. The following exercise you can do;
- Tornado Ball Slam
Hold the rope of the ball and swing it in a circular motion which builds momentum. When it is in a high position then slam it against the ground with much force as you can. Catch the ball and repeat this step for some time.
Variations Of Wall Ball Exercise:
There are the following variations in wall ball exercise that we have explained in the below headings. Make sure to read all about them in detail.
- One-Arm Wall Ball
Hold the ball with one hand and perform the exercise, then switch hands and repeat.
- Lateral Wall Ball
Stand perpendicular to the wall and throw the ball against the wall from a side angle, catching it as it rebounds and repeating for several reps.
- Single-Leg Wall Ball
Perform the exercise while balancing on one leg, then switch legs and repeat. These are included in the wall ball exercise shoulder and weight-reducing category.
- Wall Ball Burpee
Perform a burpee, then throw the ball against the wall as you jump up.
- Wall Ball Sit-Ups
Hold the ball at your chest and perform sit-ups, throwing the ball against the wall as you sit up.
- Wall-Ball Box Jumps
Perform a box jump, then throw the ball against the wall as you jump up.
Benefits – Wall Ball Exercises:
Through the wall ball exercise you can many benefits, here are some following benefits that we have considered as most important in such activities.
1. Full-Body Workout
It is a full-body workout that targets multiple functions in your body like the muscles of your arms, legs, shoulders, chest, and core. Therefore, the wall exercise for abs is said to be the simplest way to build your body in less time.
2. Explosive Power
It builds up your power and speed which is the explosive movement in the wall ball. This explosive movement helps you in sports and other activities.
3. Cardiovascular Endurance
It improves cardiovascular endurance and burns calories. It is a high-intensity exercise that gets your heart rate up. Thus, the ball exercise CrossFit makes sure that the users easily build strength over time.
4. Versatile Exercise
All these ball-containing activities produce versatility in your body which is easily modified to fitness level and other goals.
5. Mental Toughness
It is a challenging exercise that pushes you to discomfort. It also helps in building mental toughness. Moreover, the wall ball exercise muscles category can also help you to become physically strong as well.
Wall Ball vs Medicine Ball:
Wall balls and medicine balls are similar in that they are both weighted balls used for fitness exercises. However, the main difference is that wall balls are typically larger and softer than medicine balls and are designed specifically for throwing against a wall as part of a workout.
The use of medicine balls is much broader, as they can be thrown, caught, and lifted. Additionally, medicine balls come in a wider variety of weights, sizes, and materials, while wall balls are typically standardized in weight and size for consistency in workouts.
Frequently Asked Questions:
Exercises like wall ball squats improve cardiorespiratory fitness and burn calories at the same time. Athletes also benefit from it because it increases explosive power.
Med Balls are better for throwing since the weight is distributed more evenly throughout the ball. In addition, you can get your hands behind it easier and get more power from it than with a Wall Ball.
Here are some of the best alternatives that we discovered for wall ball exercises. It includes Medicine Ball Slams, Russian Twists, Kettlebell Swings, Jumping Jacks, Burpees Jump, Squats Mountain Climbers, Plyometric Push-Ups, Box Jumps, and Battle Ropes.
In conclusion, the wall ball exercise is a highly effective full-body workout that targets multiple muscle groups, improves cardiovascular endurance, builds explosive power, and versatility, and enhances coordination.
It is a challenging exercise that pushes you to discomfort. It also helps in building mental toughness. Furthermore, it is a full-body workout that targets multiple functions in your body like the muscles of your arms, legs, shoulders, chest, and core.
Our final objective in this article is to provide you with useful information. So, don’t hesitate to reach us any time in case you want guidance for buying the best-quality and useful wall exercise ball.
Mark Kreps is a highly qualified fitness expert and writer who has been an integral part of the Creative Fitness team for several years. With a deep passion for health and wellness, Mark Kreps has helped countless clients achieve their fitness goals through personalized training programs and nutritional guidance.