Wall Ball
Primary muscles: Quadriceps · Glutes · Deltoids · Core
Overview
The wall ball is a compound exercise in which you hold a medicine ball, squat, and then throw the ball to a target on the wall. Like the thruster, it is a full-body movement that combines explosive lower-body power with upper-body pressing ability.
"Karen" (150 wall balls) is considered one of the most painful benchmark WODs in CrossFit, and shows just how effective this single movement is for whole-body metabolic conditioning. The RX standard is a 20 lb (about 9 kg) ball to a 10 ft (3 m) target for men, and a 14 lb (about 6.3 kg) ball to a 9 ft (2.7 m) target for women.
The start position is holding the ball at the chest, standing about 30–60 cm from the wall. Perform a full-depth squat the same way you would an air squat, then use the momentum of standing up to throw the ball overhead. The explosive force of the legs determines the height of the ball, so it is important to use the whole body rather than throwing with the arms alone.
After throwing, immediately transition into the next squat position as the ball comes down. Catching the ball and dropping straight into the bottom of the squat to keep a continuous rhythm is the key to high-rep wall balls.
The wall ball trains hip drive, core stability, and timing all at once, and also gives a big stimulus to the cardiorespiratory system.
Step-by-step
Set your position
Hold the ball at the chest and stand about 50 cm from the wall with the feet shoulder-width apart.
Squat down
Holding the ball, squat to full depth until the hip crease is below the knees.
Explosive drive
Drive through the heels, stand up explosively, and throw the ball upward.
Hit the target
Make sure the ball touches the target height (3 m or 2.7 m).
Catch and repeat
Catch the ball coming down and flow straight into the next squat to keep your rhythm.
Technical Standards
Hold the ball at the chest and stand 30–60 cm from the wall
Perform a full-depth squat (hip crease below the knee)
Use the momentum of the squat drive to throw the ball up
Hit the target (men 10 ft / women 9 ft) with the ball
Catch the ball on the way down and flow into the next squat
Maintain a continuous rhythm to maximize energy efficiency
Common Faults
Throwing with the arms only: no leg drive, so the arms fatigue quickly
Incomplete squat depth: the hips only reach knee height, reducing muscle activation
Holding the ball too far away: squatting with the arms fully extended is unstable
Timing mismatch: not starting the squat as the ball comes down breaks the rhythm
Scaling
Lighter medicine ball or lower target — use a 6–8 kg ball or lower the target height to master the movement pattern first.
Separate squat and throw practice — first practice a perfect air squat, then practice medicine-ball throws separately, then combine them.
Above-RX ball weight or target — use a heavier ball or a higher target to further develop power and endurance.