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Wall Ball

Beginner
Equipment
Quads
Quads
Abs
Abs
Adductors
Adductors
Calves
Calves
Chest
Chest
Glutes
Glutes
Hamstrings
Hamstrings
Lower back
Lower Back
Shoulders
Shoulders
Triceps
Triceps
Upper back
Upper Back
Equipment
Medicine ball
Medicine Ball
Exercise Type
Plyometrics
Mechanics
Compound
Force Type
Push (Bilateral)

The Wall Ball is a compound exercise that targets the Quads, Abs, Adductors, Calves, Chest, Glutes, Hamstrings, Lower Back, Shoulders, Triceps, Upper Back. It focuses on proper form and strength development using a barbell.

Key Benefits:

  • Improves strength and coordination
  • Targets major muscle groups effectively
  • Supports progressive overload and muscle growth
  • Reinforces proper lifting posture
  • Versatile addition to strength routines
  1. Grip the barbell with proper form and stance.
  2. Engage your core and set your posture.
  3. Perform the movement with controlled tempo.
  4. Focus on full range of motion and breathing.
  5. Complete desired reps and safely re-rack the barbell.
  • Maintain proper alignment of joints throughout the exercise.
  • Warm up thoroughly before heavy sets.
  • Keep wrists and elbows in a neutral position.
  • Adjust grip width to optimize muscle engagement.
  • Use a spotter if you're lifting near your max.

💪 The Wall Ball is a powerful tool to challenge your strength and master the fundamentals. Train hard, lift smart. 🚀

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