The CrossFit staple combining a full front squat with an explosive overhead throw to a wall target, then catching the rebound and repeating continuously. Trains squat endurance and full-body conditioning simultaneously.
Demo: Wall ball technique tutorial
Sets
4
Reps
15-25
Rest
1:15
Contraindications
Avoid with knee pain limiting squat depth or shoulder impingement affecting the overhead throw. Well-tolerated by most trainees when squat mechanics are sound.Setup
Stand facing a wall with a marked target, ball held at chest height, feet shoulder-width.
Execution
- 1Squat to full depth (hip crease below the knee), keeping the ball at the chest
- 2Drive up out of the squat explosively
- 3Extend through the hips and arms to throw the ball to the target
- 4Catch the ball on the way down, absorbing into the next squat
- 5Repeat continuously for reps or time
Key cues
- Rock-bottom squat every rep
- Ball stays close to the chest, doesn't drift out
- Drive up and throw in one fluid motion
- Catch and immediately descend into the next squat
Common faults
- Shallow squat depth, especially as fatigue accumulates
- Ball drifting away from the chest, blocking the view of the target
- Standing fully upright before throwing (breaks the fluid squat-to-throw pattern)
- Poor breathing rhythm leading to early fatigue
Tweaks
- Use CrossFit's classic pacing benchmarks (12 in 30 sec, 25 in 1 min, etc.) to gauge conditioning
- Increase ball weight for a strength-endurance emphasis
- Perform for max unbroken reps as a conditioning test
Regressions
Progressions
Muscles
Primary: Quadriceps, Glutes, Shoulders
Secondary: Core, Triceps, Calves
Notes
Primary energy system: lactic (glycolytic) at CrossFit conditioning pace. CrossFit's official points of performance emphasize rock-bottom squat depth and a consistent throw height — considered one of the best combined strength-conditioning movements in the CrossFit canon.
Sources
Attribution: CrossFit Journal