Wall ball shots are, in other words, a squat with an upward throw from a medicine ball. Exercise has become a part of crossfit training, and wall ball shots are considered to be one of the most effective and demanding exercises.

Contents:

  1. Wall ball - what is it?
  2. Wall ball - correct throwing technique
  3. Wall ball shot - the most common mistakes
  4. Wall ball - medicine ball throwing effects

Medicine ballin crossfit is one of the basic gadgets in crossfit boxes and at most gyms. We can also buy the ball forwall ball shotsby ourselves. All we need to do this off-ball exercise is a piece of wall.

Medicine balls vary in weight and size, so the choice is really big. You can buy a ball weighing from 3 to even 90 kilograms, and when it comes to their size, it depends on the manufacturer. Most balls are constructed in such a way that the diameter increases with the weight of the ball, although this is not the rule everywhere.

The height of the wall ball shots throw depends on our height and the throwing force, so everyone should choose the height according to these guidelines. Wall ball shots are a universal exercise and are definitely worth exercising on a regular basis.

Wall ball - what is it?

Wall ball shots is an exercise taken from crossfit. It consists in throwing the ball towards the wall from a squat position. For training, a well-known medicine ball made of synthetic leather of a certain weight and size is used.

The exercise is intended for everyone who wants to improve the functionality of their muscles and joints. Wall ball shot is suitable both as an exercise shaping and shaping the muscles, as well as an exercise that burns and boosts the metabolism. The medicine ball is also used in rehabilitation and general development exercises.

Wall ball - correct throwing technique

To perform the wall ball, adopt the correct body posture: tense your stomach and buttocks, pull your shoulder blades together, gently draw your chin back, and rotate your knees outwards. Then, grasp the ball from below, constantly keeping your elbows close to your body. Hold the ball close to your chest, but do not press it against you. From the squat position, extend the torso, dynamically expellingthe ball up until it touches the designated point on the wall.

When the ball starts to fall, grab it and get down to the squat - your starting position. The exercise should be smooth, so try not to stop and make long pauses. Of course, remember that the most important components of the figure should be kept, i.e. straight back, knees slightly outwards, tense muscles of the abdomen, buttocks and thighs.

Wall ball shot - the most common mistakes

Wall ball shot is a multi-joint and complex exercise. Therefore, there is a high risk of improper throwing the medicine ball against the wall. The most common errors are:

1. Setting the throw height too high

Height in the wall ball shot is a common problem among exercisers. The height of the throw should be set adequately to your height and the strength of pushing the ball up. The line to which we have to hit cannot be too high or too low. Before setting the appropriate height, you should first make a wall ball shot attempt and then set the target point of the throw.

2. Lack of control of correct body posture

Wall ball shots is a dynamic and quite complex exercise. For this reason, beginners in particular may have problems with constant motor control of the body. Wall ball shots require impeccable coordination and deep stabilization. Of course, you can feel this while performing the exercise, but then you have to slow down the pace and focus on the correct technique of performance, not on the dynamics of the exercise.

3. Too deep to squat

Getting too deep to squat in wall ball shots can be a big obstacle for us. Getting up from a deep sit dynamically is much more difficult and requires much more muscles to work. This may be a plus or minus, but wall ball shots aren't just about activating the muscles of your lower body. The whole body should work during the exercise, so going down to a deep sit is simply not economical and much more exhausting.

In the wall ball, it is enough to descend to 90 or 100 degrees of flexion between the knee and the thigh bone. This activates the muscles of both the lower and upper body, and will also make us able to do many more repetitions.

4. Pauses.

Throwing a ball against a wall is a dynamic exercise that should be performed smoothly despite the many elements it consists of. Pauses are not recommended as they do not reflect the characteristics of the exercise. They unnecessarily slow down and take away the benefits of, for example, dynamic stabilization orthe anaerobic nature of the exercise.

Wall ball - medicine ball throwing effects

Wall ball shots is an exercise that works out the muscles of the whole body. Most of all, they work hard here:

  • muscles of the posterior thick thigh: biceps, semimembrane and hemorrhagic muscles
  • gluteus muscles: gluteus great muscle, gluteus medius muscle
  • quadriceps: rectus muscle, lateral large muscle, medial thigh muscle
  • hip flexor muscles
  • rectus abdominis muscle, multisection muscle
  • arm muscles and upper back muscles

During wall ball shots, many muscle groups are activated, but the most important thing is how much work they do during exercise. Medicine ball throw is a movement that activates fast twitch muscle fibers and significantly affects the development of our strength and speed.

This makes the wall ball an extremely functional exercise. In one repetition, we practice the body's basic movement patterns, such as the squat and the upward throw. Here both the muscles of the lower torso and the upper torso work evenly.

In addition, wall ball shots are an excellent burning exercise! In addition to the strength aspect, throwing a medicine ball is also a dynamic exercise that significantly increases the heart rate and makes the body jump into higher revolutions. Depending on the pace we give to the exercise, it will have a positive effect on the processes of burning spare body fat.

Wall ball shots is also an exercise that improves the dynamic stabilization of the body. At the moment of catching the ball, we must maintain balance and the correct technique of getting down to the squat and the next throw. Therefore, it affects the stabilization of the deep muscles of the torso, which are extremely important in maintaining the he alth of our locomotor system.

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ABC of exercises