Wall Balls: The Ultimate Guide!
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- เผยแพร่เมื่อ 20 มิ.ย. 2024
- Take your training to the next level (free eBook!): bit.ly/3RFLeN7
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Do you struggle with wall balls? Wonder how the hell you're supposed to catch that big heavy ball you chucked against the wall - IN A SQUAT?! And then keep going for reps! It's a trickier movement than most coaches give it credit for, but today, I'm here to break it down and make sure you feel ready to take them on in class - and in the upcoming Open!
I go over movement standards, setup, and efficiency tips and tricks to help you get bigger sets in workouts. Here's the rundown if you want to skip around...
0:00 Intro
0:49 The standards
2:57 The setup
3:22 Squat setup
3:36 Wall distance
5:09 Wall ball grip
6:30 Scaling
6:53 Scaling the height
7:05 Scaling the weight
7:23 Scaling the depth
8:42 Efficiency tips
8:48 The clearing stroke
10:58 Choose a wall instead of a target
11:32 Choose a well rounded ball
11:53 Breathing
12:20 Use your legs
12:55 Don't control your squat depth
14:22 Gear
15:30 Use a heavier ball for practice
16:30 Free ebook
#wodprep #wallballs #crossfit
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Wall Ball practice seems to be a game changer to get more power and strength for training in many sports. Great Tips, especially about relaxing shoulders!
Saving energy on shoulders - great tip
Hands relaxing in btwn each rep is so helpful n will add in my routine
One of my favorite excercises! Thanks for the helpful tipps!
I wanna be this guy when I grow up! 😅Love these videos
As always, Ben, everything you recommend and demonstrate make perfect sense and seem guaranteed to improve performance. Thanks for being so succinct and articulate.
man I LOVE YOUR VIDEOS!!! so many great tips I got from you!
great as always. Good tip clearing stroke
I knew you could always go heavier, but a higher target (on the wall) was not something I thought about. Gonna have to try that out sometime! Thanks!
Sweet! I jump to fight thru and never realized that was a thing! Love ur coaching !
This was great instruction! Thank you I'm a beginner and loved the tips.
Going to try every tip in my wall balls. Thanks 😊
Great tip with the arm clear... I definitely leave my arms up and fatigue quick..thanks
The clearing stroke is a piece of usefull information. I just joined a gym and started training for hyrox (in october). We did not spend that much time on technique of wall balls yet, but this will help!
I’d like to thank for all your great tips I finally leant how to choose a proper distance to stand when I throw the ball.
Going to try to save energy by cycling my arms down between reps. Thanks for the tips Ben!!
Such a great video. I’ve moved my hands slightly further apart and it feels like a hack. I’m 5’5 so that target is high for me 😂 I’ve always struggled with these no matter how fit I’ve become. The wider hands actually help me use my shoulders more. I know it sounds strange but I was using what felt like 90% legs and gassing out quick.
Tips on dropping the arms...gold on the table!
Good video.
Can't wait until tomorrow to try all those efficiency tips. Wall-balls is currently my least loved excercise. I want to change that. Thank you
Always good advice
I appreciate that!
Spot on w/using heavier WB! I ended up using a #30 during a WOD because all the 20’s got taken (by the young fit guys,… I’m an old fart!). Although it sucked, I immediately saw that any weaknesses in my technique were quickly identified! Have it on my checklist to do the 30 during my open gym/recovery days.
Thanks!
30 doesn't sound much like recovery 😂
I'm also planning to buy a medicine ball. Between the classic medicine ball (not bouncy, Wall Ball) and basketball-like. There are arguments for both. I feel fit, I've been training with dumbbells and doing push-ups and the like for months. 8 kilos seems good based on the weight. The plain non-bouncing one is probably better, because I want to use it in a room where I won't be throwing it around a lot anyway. Until now, I didn't even think about medicine ball training, even though they are quite fun, simple, and perhaps less dangerous than, say, a barbell. If I drop it.
The video is very informative, easy to understand and well explained. I'll subscribe.
Thank you,, great information. Do you have any suggestions for a slippery ball? After listening, I should probably adjust my stance and position to the wall. But my hands are slippery, and I tend to lose my grip on it, then I lose my rhythm.
Love the heavier wall ball idea and also just the reminder on breathing, I consistently forgot 🤯🤷
Earlier we did a wod with 80 wallballs in it. I was able to do 2 sets of 10 but on the third set i could only do 5 and had to rest for a good 10 seconds. I’ve just recently moved up to a 20lbs ball about 3 months ago and it’s always me hitting that ceiling by rep 30 or so, would need to break it down to 5s and sometimes by 2s or 3s. Maybe I’m gettig sucked into other peoples pace or im not breathing properly. Any advice? Love your channel btw. I did your tips for wallwalks and i have been crushing that!
Thank you for the video! Learned to sweep arms away and back. I will be trying this tonight and moving forward to see if it helps.
Would you recommend dropping weight or height first if rx can’t be done for reps? I know you said either but is there a preference?
I would drop weight first, but the jumps between balls are fairly significant so if the lighter one just feels too easy, go heavier to a lower target.
My one tip that I learned practicing with a heavier ball, I've always had so much thumb and hand pain from catching a 20 lb ball for workouts like Karen that I've gone to a 16 but I could just do sets of 10 with a 20 and hopefully not do so much volume on those days that it would hurt my hands
hi, so you kind of jump on the squat throw and sometimes you don't. are you supposed to jump in the squat position for the throw?
I tend to “air ball” from time to time. Am I too close to the wall? I definitely didn’t know the arm distance. I’ll try that next time wall balls is on the WOD.
I’d learn to save energy on my shoulders not keeping the arms completly up!🙏🏻
Knee sleeves 👊
Great, thank you! I was worried I was squatting too deep. I guess too deep is better than squatting while my bum is still above my knees.... (?)
I told the owner of Crossfit Galvanize I was gonna beat him one day in Wall Squats! Uh Oh! I of course meant to scale! So, I am going to practice heavy and high with the extra gear!
You need to first stand up with the ball, then squat with the ball below parallel for the first rep to count, right? You can’t just shoot the ball from the ground to the target. See Hyrox for the correct standard description for a wall ball.
That might be the case for Hyrox, I don't know but usually in CrossFit, the rep begins in a squat so there's no requirement to stand first.
How much does the ball weigh?
Great tips but I would add one efficiency/speed tip which is squatting while the ball is falling. I catch myself and see other people catching the ball and then squatting. Seems obvious but when you’re tired anything goes.
Great tip! You're so right, this is a common one!
Rest arms thanks
Wallballs, the one and only movement that female athletes get to scale 2 things, weight and distance. Recently not so much with being forced to throw at 10 ft but still, makes more sense having to scale only one and not both