Tip & Technique: Wall Ball

9 days to Memorial Day.

Ok, here we go. Once again, when this is performed right, this is an explosive, plyometric, and powerful movement.

Your goal. Drop into a full squat and use all the force of your body jumping back up to standing to help throw a medicine ball as far into the air and against a wall as possible. Catch & repeat. Guys, start with about 15 and work your way up. Ladies, start with about 10 and work your own way up. If you've been training regularly with the workouts here on the blog and employing a similar style in the gym, then I encourage men and women to just jump out of the gate with the 20# ball. Go for it. Why save it?

Remember, while in the squat, keep those heels down, keep the spine neutral and spot the point on the wall you're throwing to. Do not start to throw the ball until the knees and hips have come to full extension. You'll break your own chain of momentum if you do and make things harder. If you don't have a good full squat, go to your deepest safe range of motion.

If you use or remember the thruster, it's just like that. Only here, we're typically working with a lighter load that allows for a dramatically increased velocity.

Enough talk. Move!