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.
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.
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.
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.
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.
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.
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!