5 Wall Ball Exercises to Build Full-Body Strength

When my Personal Trainer Emma gets new equipment, I know I’m in for a tough workout! One of my recent training sessions included a wall ball, which is great for working the core muscles and increasing explosive strength and power.

It’s such a versatile piece of equipment, I decided to get one for myself to use at home. I went for a 10kg stitched PU medicine wall ball from Mira Fit.

Here’s a quick but effective workout using a wall ball to build full-body strength:

Squat Press

• Start in a standing position with your feet slightly wider than shoulder-width. Hold the ball with both hands at chest height.
• Lower your body into a deep squat position. Ensure that your body weight is in your heels and your back is straight at the bottom of the squat.
• Stand back up pushing through your heels and press the ball up directly above your head.

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Russian Twist

• Start in a seated position with knees bent, feet off the floor, holding the ball in front of your chest and engaging your core.
• Rotate to your left and touch the ball to the floor, keeping body centred and core engaged.
• Return to the starting position, then rotate to the left.

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Lunge Twists

• Start in a lunge position- step your right leg forward lowering your hips until both knees are bent at about a 90-degree angle (my back leg should be more bent in these photos)!
• Make sure your front knee is directly above your ankle and your core is engaged. Hold the ball with both hands above your head.
• Rotate to your right and bring the ball down to your right hip.
• Return to the starting position, then rotate to the left.
• Repeat with your left leg in front.

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Ball Slams

• Start in a standing position with your feet slightly wider than shoulder-width. Press the ball overhead until your arms are straight.
• Slam the ball down towards the ground with as much force as possible while engaging your core. Catch the ball as it bounces up.

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Burpees

• Start in a standing position with your feet slightly wider than shoulder-width. Press the ball overhead until your arms are straight.
• Bend at your hips and knees to lower yourself into a squatting position with your hands placed on the ball.
• Jump or step your feet back until you are in a plank position. Keep your hands firmly planted on the ball. Your body should be in a straight line from your head to your feet.
• Jump or step your feet back in so you are in a squatting position.
• Return to the starting position- stand and press the ball overhead.

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For all exercises, repeat for either:
3 sets of 12 reps or
3 sets of 30 seconds work with 10 seconds rest

Stitched Medicine Wall Ball was gifted by Mirafit, but all opinions my own.

Have you ever used a wall ball in a workout?