Wall Ball is a conditioning movement on Fiz. Squat and throw medicine ball to target. Also known as wall balls, wallball. Primary muscles: quads, glutes, shoulders. Scored by reps + weight. Featured in Back-Half Sim, Chipper, Coalman, Compromised Running, Fight Gone Bad, Filthy Fifty, First Compromise, Holleyman, Hybrid Games Prep 🔥, Hybrid Race Full Simulation, Hybrid Race Stations, Hybrid Shoulder Day.
Wall Ball
also wall balls, wallball
Squat and throw medicine ball to target
Category
Conditioningmixed-modal work under fatigue
Logged as
Reps, Weight (kg)
Primary muscles
Quads, glutes, shoulders
Secondary
Hamstrings, core, triceps
Appears in
How to do a wall ball
4 steps- Hold the ball at chest height with your elbows in, standing close enough that a straight throw would reach the target.
- Squat below parallel with the ball held against your chest.
- Stand and throw in one motion, launching the ball with your legs rather than your arms.
- Catch it on the way down and ride it straight into the next squat.
What counts as a rep
Movement standard- Hip crease below the top of the knee in the bottom of every squat.
- The ball must hit the target: 10 feet on the heavier standard, 9 feet on the lighter one. Hitting the wall below the target does not count.
- Standard balls are 20lb and 14lb, for the heavier and lighter standards.
Common faults
3 faults
Standing too far from the wall, so every throw has to travel outward as well as up.
FixStand close enough that the ball comes almost straight back down to you. Distance from the wall is the most expensive habit in this movement.
Catching the ball high and absorbing it with the arms, which turns each rep into a front raise.
FixLet the ball come to your chest and ride it down. The catch should start the next rep rather than interrupt it.
Pressing the ball to the target with the arms once the legs tire.
FixSlow down and keep the throw in the legs. Arm-driven reps miss the target more often and they burn the shoulders you need later.
Scaling ladder
1 harder, 1 easier
Wall BallWorks quads, glutes, shoulders
Air SquatBodyweight squat
Workouts using the wall ball
12 on FizFrequently asked
6 answersWhat muscles does the Wall Ball work?
Wall Ball primarily works quads, glutes, shoulders, with secondary engagement of hamstrings, core, triceps.
How do you do a Wall Ball?
Hold the ball at chest height with your elbows in, standing close enough that a straight throw would reach the target. Squat below parallel with the ball held against your chest. Stand and throw in one motion, launching the ball with your legs rather than your arms. Catch it on the way down and ride it straight into the next squat.
What counts as a rep on the Wall Ball?
Hip crease below the top of the knee in the bottom of every squat. The ball must hit the target: 10 feet on the heavier standard, 9 feet on the lighter one. Hitting the wall below the target does not count. Standard balls are 20lb and 14lb, for the heavier and lighter standards.
What's an easier alternative to the Wall Ball?
Scale it to Air Squat.
What's a harder progression from the Wall Ball?
Progress to Thruster once the Wall Ball is comfortable.
What else is the Wall Ball called?
Wall Ball is also written wall balls, wallball. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.