5 Wall Ball Exercises to Build Full-Body Strength

Wall Ball Exercises

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.

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.

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.

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.

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.

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?

2 Comments

  1. July 31, 2019 / 1:12 pm

    This sounds like a great piece of equipment to have in your home gym. I currently use weight plates from the barbell/dumbbells for various weight exercises but I guess you can do slightly different exercises with the wall ball.

  2. July 31, 2019 / 10:06 am

    I love wall ball exercises! i try to incorporate them into my classes (when I have time to go onto the gym floor and nab all the wall balls for the studio! haha). Reminds me of my CrossFit days <3

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