Wall Ball Shots
Hold a medicine ball at your chest and stand a short distance from a wall. Squat down, then explode upward, throwing the ball at a target on the wall. Catch it on the rebound and repeat.
QUADRICEPS · FULL BODY
How it is executed
- Hold a medicine ball at your chest and stand a short distance from a wall.
- Squat down, then explode upward, throwing the ball at a target on the wall.
- Catch it on the rebound and repeat.
- Muscles worked
- Quadriceps
- Primary muscle
- Rectus femoris
- Equipment
- Medicine ballWall
- Movement pattern
- Full body
- Difficulty
- Beginner
- What it is for
- HypertrophyStrength
Put it to work in Kaizer
Software for CrossFit coachesProgram WODs and strength cycles, log every athlete session and track benchmarks and PRs — all in a single platform.Best Everfit alternatives in 2026Head-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Minimum effective volume (MEV)Minimum effective volume is the smallest number of weekly sets near failure that still produces adaptation in a muscle.Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Projected monthly revenueWhat you will bill twelve months from now
