Wall balls - how and what should you train with? Equipment, benefits and exercise guidelines.

For some people, throwing a ball against a wall may sound like a playground game you remember from childhood. But those with more experience know that it is a fully fledged exercise that can deliver impressive results. What kind of results? You will find out in a moment. Of course, there is no denying that the growing popularity of wall ball training has a lot to do with the rise of Hyrox. However, today we will focus only on this activity.

How should you get started: what should you buy and how should you train? Learn how to do the exercise and find out what results you can expect from regularly tossing the ball.

What is it? Definition and uses of the wall ball.

Wall ball is a term with a double meaning - it refers both to the exercise itself and to the equipment (the ball) used for it.

• The exercise involves performing a deep squat and then dynamically throwing the ball upwards to a specific height. Usually, the aim is a special target (mounted on a rack or a separate structure) or simply a point / line marked on the wall. This is basically where the name comes from.
• Wall ball is also a special type of medicine ball that is soft, comfortable to hold and, above all, durable. It comes in different weight options (from 3 up to 35 kilograms). It has distinctive stitching on one side and is made of leather or leather-like materials.

The exercise regularly appears in Crossfit, HIIT workouts, and is also a characteristic element of fitness racing competitions such as Hyrox.

How should you prepare? Choosing the equipment and training space.

Let us start with the fact that you will need exactly 2 things: first, the right ball, and second, a place to throw it (this may be a wall with a marked height or a special target).

As you can probably guess, there are many models of this type of equipment on the market. They differ in colours, softness, build quality, materials used, and so on. However, the aspect that should interest you the most is, of course... the weight of wall balls. How should you choose it?

Considering that women usually work with 4 - 6 kg balls and men with 6 - 9 kg balls, we recommend buying at least one in one of these options. In addition, something heavier will also be useful. If you are just starting out with this exercise, you can also go for a slightly lighter version (for example 3 kilograms for women and 4 / 5 for men).

The height you will be throwing to depends on gender. For men, around 3 metres is assumed, while for women it is 2.75 metres. This is the standard used, among others, in competitions.

How do you perform wall balls correctly?

Here is what a proper wall ball should look like:

1. Stand with a slight stance, holding the ball at chest height.
2. Perform a full and deep squat (at least 90 degrees at the knees), while holding the ball in both hands the entire time.
3. Dynamically straighten your legs and stand up. This movement will generate extra energy that you will use to throw the ball.
4. Throw the wall ball upwards, while trying to hit the marked point.
5. Catch the ball and go down into the next squat.

Remember to perform the whole sequence smoothly. Do not throw the ball using only your arms, because that way you will lose more energy. In this exercise, what matters is the cooperation of both parts of the body - both the lower and the upper body.

Types of wall ball exercises

You can do them:

• Classic, meaning standard throws, always with a full squat. We especially recommend this option for beginners.
• Combined with burpees, which means you perform a burpee after each throw. Note - this exercise requires not only strength, but also speed and explosiveness. That is why it is better suited to more advanced athletes.

How can you train using the ball?

The variety of this popular Crossfit exercise is not limited to the way you perform it. You can also “experiment” with its volume. We personally recommend testing these variants:

• Number of repetitions - a classic approach in which you perform a set number of throws in each series. How many? That depends on you, your abilities and your training plans. For example, you can do 3 series (with 1 - 3 minute breaks), each with 15 or 25 repetitions.
• Exercise time - in this variant, you do not focus on quantity, but on how long you can keep tossing the ball upwards. Choose a time range (for example 30 - 60 seconds) and try to do as many repetitions as possible, after which you take a short break. So, a kind of AMRAP :)

Wall ball benefits - what does this exercise do?

If you think wall balls are just about throwing a ball, you are mistaken. It is a truly demanding exercise that delivers tangible results. Because wall balls engage practically the whole body (they strengthen the thighs and glutes, develop the shoulders and arms, and even the entire core), they are an ideal recipe for building strength. The nature of the exercise translates into its intensity, which in turn makes it ideal for stimulating the cardiorespiratory system and building endurance and fitness.

Naturally, it is also a great way to burn calories and, as a result, reduce excess body fat and shape your physique. Speaking of which...

How many kcal can you burn during ball training?

To be clear - calorie burn is a more complex matter influenced by many factors. Starting with your weight or fitness level and ending with the intensity and difficulty of the exercise. So as not to leave you empty-handed, below we present approximate results achieved by average athletes.

• Moderate intensity - burning around 8 - 10 kcal for each minute of wall ball exercise.
• High intensity - burning an average of 12 - 18 kcal per minute.

In practice, this means that a 20-minute wall ball session can help you burn from 200, and at best even 300 - 400 calories. That is basically more than a solid run.

How can you increase efficiency and stay comfortable during exercise?

The right outfit certainly will not get in your way and may even help :). At SMMASH, you will find everything you need for intense functional training. We have a full range of sportswear for women and men - from flexible leggings, through comfortable rashguards and T-shirts, to functional training shorts. Everything is available in different cuts, patterns and colours. And if you want something unique, check out the online X-CREATOR clothing configurator. With it, you can design your own personalised sportswear for yourself or even for an entire club or team.