5 Wall Ball Exercises to Workout Your Full Body

 5 Wall Ball Exercises to Workout Your Full Body

Wall ball exercises add explosiveness and fun to your training and workouts. Wall balls make a fine addition to your home/garage gym because they're versatile and don't take up much space. 

Now, when people do wall ball exercises, they usually do them with a medicine ball. Things can get confusing here, especially when slam balls are thrown into the mix. For a thorough explanation of different balls read here

When doing our wall ball training here at Fringe HQ, we use our legendary Immortal Wall Ball. The Immortal Wall Ball is a creature all its own and is NOT a medicine ball. We designed the Immortal Wall Ball specifically for wall ball movements. 

Casting spells with the Immortal Wall Ball. 

Rubber composes our wall ball, making it rugged, durable, grip-friendly (even with sweaty hands) and harmless if you get hit in the face with it. 

That said, the following exercises won't work with a slam ball or medicine ball, as they lack bounce. 

The following 5 exercises, with wall balls, target different areas of the body. Use them all together for a full body workout or pick and choose based on what you're needing.

You might recognize our sales guy Nick in these gifs. Nick is a Certified Strength and Conditioning specialist through the National Strength and Conditioning Association. You can rest assured that he's using perfect form in all these movements. I'll attest to that as I'm going through a training program of his now. He'll kick your ass to the rings of Jupiter to make you stronger. 

Women like to wall ball too. 

 1. Slams

Benefits: Wall ball slams develop power, strength, and speed. They work best for triceps, abdomen, shoulders, calves, back, glutes, quads, etc. Slams increase heartbeat and burn chunks of calories.


  • Stand feet shoulder width apart with slight knee bend, holding wall ball.
  • Lift the wall ball overhead with extended arms.
  • Look straight ahead and inhale before slamming the ball.
  • Bending forward at the waist, engage your core muscles to throw the ball down in front of your feet with as much force as possible. Contract the abdomen and exhale while doing the movement.
  • Let your arms follow through the movement to stay balanced.
  • Your finishing position should have your heels on the floor and knees slightly bent.
  • Let the ball bounce off the floor and catch it when it comes back.
  • Lift the ball back to the starting position and inhale.

Bicep flexing and madman face not required. 

2. Wall Balls

Benefits: When done in higher rep ranges wall balls improve muscular endurance and when heavier loads are used, muscular power and strength improves. Wall balls work your quads, glutes, hammies, abs, chest, shoulders, triceps, lats and erectors. Great for perfecting squatting technique.


  • Stand arm's length from wall, feet hip-width apart, toes slightly outward, mimicking squat position. 
  • Pick up ball, holding it at your chest with elbows tight to sides.
  • Engage core and squeeze hands on the ball. 
  • Drop your booty back and down to lower into a squat while keeping chest up and ball against your sternum.
  • Sit back into heels and get as deep into squat as possible. 
  • Keep chest up. 
  • Drive through heels, exploding out of the bottom of the squat and press or toss the ball to a target or spot around 8-10 feet up the wall.
  • Catch the ball on the rebound with arms overhead, then lower back into squat, keeping the ball at your chest. This is one rep. 
  • Wash, rinse, repeat. 

The stones on the ground prove we do lots of wall balls. 

3. Side Throws

Benefits: Wall ball side throws target your abs, core, chest, obliques, and shoulders. To a lesser degree, side throws work your calves, hammies, middle back and lats.


  • Standing tall next to a wall, feet shoulder-width apart, hold the wall ball in both hands. Extend your arms fully in front of you so that the ball is at chest height.
  • Engaging your abs, rotate your torso away from the wall. 
  • Quickly reverse the direction to throw the ball against the wall as hard as possible, catching it on the rebound. 

 Nick has problems catching so we gave him a mulligan.

4. Crunch Throws

Benefits: Crunch throws target your abs, arms, lats and quads. It can be done as a power exercise, but it's great for endurance workouts if you want to throw in some core work because you can move at a consistent pace. Plus it doesn’t have to be super explosive to benefit you.


  • Sit on the ground with leg out in front of you. Be sure to sit far enough from wall that ball doesn't smash you in the face on the rebound.
  • Hold ball in both hands, lie back on the ground and hold ball to sternum.
  • Then sit up, and as you do, press/push the ball upward against the wall.
  • Don't sit up, then throw. Throw as you sit up. Be sure to sit up fully, through the whole movement.
  • Catch ball on the rebound, lie back down. Wash, rinse, repeat. 
  • Beginners may want to stay in a seated position and do the throw, instead of including the sit up. 

 If the wall is a rocking, don't come a knocking.

5. Explosive Floor Press

Benefits:  The explosive floor press works your arms, chest, shoulders, upper back, lats, glutes, hammies and obliques. Great exercise for explosive power and relieving all the stress that built up in your office during the day. 


  • Stand tall, feet shoulder width apart, holding sides of ball with both hands.
  • Bend over at waist slightly less than 90 degrees, keeping hammies engaged. 
  • Thrust ball into ground 4 times as hard as you can. 
  • Wash, rinse, repeat. 


Wall balls work well when dribbled on floors.

If you like what you've seen and read here, and want to try out these wall ball exercises at home, please check out the Immortal Wall Ball

So you know it's totally face-friendly and safe to train with the Immortal Wall Ball, here's a gratuitous shot of Peter hitting himself in the face with one. 

For more wall ball exercises check out this winner from our friends at Barbend and this exhaustive exercise list that you can use the Immortal Wall Ball to substitute with.

If you're still in need of more ideas, check out the vid below. 

Get to wall ballin Fringe Nation! Thanks once again for reading, and if you have any hot pro tips to share from your wall ballin, please share them in the comments below. Have a swell day and stay awesome!

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