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Quadriceps · Intermediate

Wall Ball

Squat-to-throw conditioning drill with a medicine ball.

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Wall Ball demonstration

Exercise overview

Training details

QuadricepsGlutesShouldersTricepsCardio

Equipment

Medicine Ball

Sets × time

3 × 45 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the target with the medicine ball held at the chest.
  2. 02Squat down while keeping the ball close and the heels on the floor.
  3. 03Drive up from the squat and use that leg power to throw the ball to the target.
  4. 04Catch the ball at chest height with soft knees as it returns.
  5. 05Flow into the next squat only after the catch is controlled.

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Variations

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