Performing a squat while holding a medicine ball, then throwing it to hit a target 3 meters high. Men do 100 reps, women do 75.
Training Tips
- 1
Catch the ball and immediately drop into the squat - no pausing
- 2
Use your legs to generate the throw, not your arms
- 3
Aim for the center of the target consistently
- 4
Break it into sets: 25-25-25 or 20-20-20-20-20
Common Mistakes
- ✕
Using arms to throw instead of leg drive from the squat
- ✕
Resting with the ball at your chest - put it down if you need to rest
- ✕
Shallow squats - go below parallel for a good rep
Sample Workout
For time: 75 wall balls (race weight and height). Rest as needed. Track total time.
Equipment
The Wall ball (6kg women, 9kg men) + 3m target is what you'll use on race day. If you're training seriously, having access to race-day equipment makes a real difference in your preparation.
[AFFILIATE:wall-ball](URL)