3. Squat Thrusts

Squat thrusts using wall balls are another effective full body exercise. They are quiet and you can perform them without worrying about waking the neighbors or your family.

How it’s done: Standing with your feet hip-width apart, hold the ball at your chest and do a full squat. Explosively stand up, extending your arms overhead and bring the ball to your chest. Repeat and try not to pause between the movements.

4. Medicine Ball Twists

This type of workout is specifically designed to help you strengthen your core – specifically the oblique muscles on the sides of your belly.

How it’s done: Hold the ball in your hands and sit down. Lift your feet off the ground, twist your torso to the left and let the ball touch the floor. Repeat to the right ensuring that your core remains tight throughout. Try crossing your feet if you want to make the workout a bit easier.

5. Squat Throws

Ball squat throws offer a full body workout.

How it’s done: Standing with your feet hip-width apart, perform a full squat while keeping the ball at your chest. When standing back up, extend your arms and throw the wall ball up in the air and catch it on your way back down into a squat. Try not to pause in between movements.

Benefits of Working Out With Wall Balls

• Full Body Workout: As you can see, exercises involving wall balls engage nearly every muscle in your body as your body opens and closes repeatedly, which makes it an effective way of hitting many muscles at once. Some of the muscles engaged during these workouts include your quadriceps, gluteals, abdominals, hamstrings, chest, triceps, shoulders, erectors and lats.
• Increased Fitness: For most athletes, muscular stamina, endurance, and functional movements are at the center stage of performance, and this is what working out with wall balls are all about. Squat thrusts and wall balls particularly develop more power and strength. These versatile movements can be utilized to enhance muscular movement, fitness, speed and cardiovascular health.
• Upper Body Stamina: After a majority of wall ball workouts, most people notice that their glutes and legs are rocked, and their arms and shoulders feel like Jell-O. Increased stamina in the upper body plays a major role in competitive sports like basketball, swimming and boxing.
• Metabolic Training: Workouts involving a wall ball can be simple yet very brutal when performed for long durations. The repeated action of throwing, squatting, catching and absorbing the energy can be quite demanding on the cardiovascular and muscular systems. The end results are building the ability to push through while fatigued, increased metabolism and caloric output.

Bottom line

The bottom line of using doing wall ball exercises as an athlete or person looking to keep fit is that it makes you stronger and faster. The best part is that it works nearly all your muscles, keeps you fit and increases your metabolic rate and cardiovascular health.