It’s a fairly simple execution that requires the whole body to move.
- developing strong core
- all-around conditioning movement
- easily scalable exercise. Scaling can be done by way of the height, weight, or depth.
- Wall balls will have a direct impact on your aerobic capacity
When you descend into the wall ball squat, the idea is to get proper depth the same way you would with a back squat. Keep your weight over your heels with your knees tracking your toes, and aim to lower the crease of your hips below your knees. Make sure to hold the ball at chest height throughout the downward movement, as letting it dip will cause you to round your back and shift your weight forward. Drive through your heels on the way up, using hip action to throw the ball into the wall. Catch it on the rebound, squat again, and repeat for reps.
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