Wall Ball

How to do it

1. Stand facing a wall, about an arm's length away, with your feet shoulder-width apart. Hold a medicine ball with both hands at chest height.
2. Initiate the movement by performing a full squat, keeping your chest up, back straight, and core engaged. Descend until your hips are below your knees.
3. Explosively drive up from the squat, extending your hips and knees powerfully.
4. As you reach full extension, use the momentum to push the medicine ball upwards against the wall towards a designated target (typically 8-10 feet high).
5. Catch the ball as it rebounds from the wall, absorbing the impact by immediately descending into the next squat position.
6. Maintain a fluid motion, moving from the catch directly into the squat for the next repetition.

More shoulder exercises

Arnold Press (Dumbbell)

Band Pull Apart

Barbell Shoulder Press

Battling Ropes