You either love or loathe wall balls. Generally, most people seem to sit in the latter camp, dreading the very word when it’s programmed and wondering why those who love them seem so graceful with seemingly endless stamina. You need not dread them. Perhaps all that your wall balls require are some simple technique tweaks for efficiency and overall performance. Here are our top six tips to help you lose that dread and dominate your wall balls.

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6 Simple Tips for Improving Your Wall Balls

1. Keep Your Eye on the Target

Choose a spot on the wall near the target. This will be your focal point. On each set, don’t take your eyes off this point even when you are squatting down. Don’t worry about losing the ball because, once you are in an even rhythm, you won’t. Plus, this will help maintain good rhythm and limit the likelihood of the ball smashing into your face. (We’ve all been there!)

2. Use Your Legs to Drive the Ball Up

Liken the movement to a thruster by using your legs to generate the power. This helps create efficiency and reduce wasted energy. The speed you come out of the dip is vital. You want to explode up from the squat into a full hip extension whilst squeezing your glutes. Once you do so, release the ball toward the target, so the power is transferred to the throw in one fluid motion. A good squat equals a good throw.

Ensure that your torso remains upright, your shoulders back, and your core tight to maintain a quality squat position.

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3. Begin Squatting After You’ve Caught the Ball

You want to absorb the weight of the ball for efficiency, and the best way to do so is by beginning your squat as soon as you catch the ball. Use the momentum from the rebound to lower right into the squat, ensuring that your hip crease goes below your knees. If you cannot go this deep, add a mobility routine into your training regime. Wall balls uncover the truth about your general squat mobility, and tight hips, calves, and ankles will hinder your wall ball technique.

4. Keep the Ball Close

During the entire movement, keep the ball as close to your body as possible. Hold the ball goblet style just in front of your chin, elbows in, and hands evenly on the underside of the ball. Ensure that you catch in this position too. Holding the ball too high will burn out your shoulders, and holding it too low may aggravate your lower back.

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5. Feet Placement is Crucial

Stance is everything. Like a good quality squat, the ideal position is feet shoulder-width apart, slightly turned out with your weight evenly spread. Placing your weight evenly across your foot helps you drive into the ground more and explode upward with more power.

Of course, ensure that you are at an appropriate distance from the wall. Most people can find this by holding the ball at chest height with arms outstretched and walking toward the wall until the ball touches.

6. Remember to Breathe

Chances are that you will be doing a lot of repetitions; your heart rate will inevitably skyrocket and your lungs will burn. Keeping your breath flowing is key to ensure that your muscles receive plenty of oxygen and you don’t completely gas yourself. Learn to enforce and maintain a good breathing pattern; staying in sync with your reps works well for most. Breathe in on the way down and breathe out on the way up.

Whatever you do, do not hold your breath.

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Implement these tips and there’s no doubt you will be making friends with Karen in no time. Now, who’s ready to dominate those 150 wall balls?

Psst! Need to buy a wall ball? We’ve got ’em online! Check out the TWL wall ball.