- Stand roughly an arm's length from the wall with the ball held high on your chest.
- Squat to full depth, then let your legs throw the ball, not your arms.
- Catch and absorb straight into the next squat so every rep flows.
- Plan your sets and breathe on every rep to avoid grinding to a halt.
- Level
- Beginner
- Trains
- Quadriceps, Glutes, Shoulders, Triceps, Core
- Kit
- Wall ball (soft medicine ball), Wall with a target
What wall balls train and why they are worth doing
Wall balls work your quads and glutes through a full squat, then your shoulders, triceps and upper back as you throw. Your core braces throughout to keep your chest up with the ball in front of you. Done for high reps they are a brutal conditioning exercise, because big leg muscles and your arms are working together.
They are the last station in HYROX, where 100 reps wait for you after eight runs and seven other stations. Even if you never race, wall balls teach you to link a squat with a powerful hip drive, the same pattern you use in a thruster or a jump.
How to do a wall ball
- Stand facing the wall, feet about shoulder-width apart and roughly an arm's length away. Your toes can turn out slightly.
- Hold the ball at chin to upper chest height, hands under and slightly behind it, elbows pointing down.
- Keep your chest up and squat until your hip crease drops below the top of your knee, weight through your whole foot.
- Drive up hard. As your hips and knees straighten, let that momentum carry through your arms and throw the ball up to the target, finishing with your arms extended.
- Watch the ball, then catch it with your hands high and elbows soft, letting it carry you straight down into the next squat.
- Breathe out on each throw and in on the way down. Find a rhythm you can repeat.
Common mistakes
- Arm throwing. If you stand up and then throw, your shoulders do all the work and fade fast. The throw should come from the leg drive.
- Shallow squats. Missing depth costs reps in a race and loses much of the leg training. Film yourself to check.
- Standing too far away. The ball flies forward instead of up and you end up chasing it. Step closer until it drops back into your hands.
- Catching, then squatting. Pausing at the top to catch and then dropping into a squat doubles the effort. Catch and descend in one movement.
- Holding your breath. It feels fine for ten reps, then you hit a wall. Breathe every rep.
Easier and harder versions
To scale it back, use a lighter ball or a lower target, or squat to a box set at the right depth so you learn where the bottom is. A goblet squat builds the leg strength and upright position if the full movement is too much at first.
To progress it:
- Use a heavier ball or a higher target.
- Aim for bigger unbroken sets with less rest.
- Do them straight after a run or row to practise working on tired legs.
- Put them at the end of a longer conditioning piece so they are done under fatigue, as in a race.
How to programme wall balls
For skill, do 4 to 5 sets of 10 to 15 reps with full rest, focusing on depth and rhythm. For conditioning, an EMOM (every minute on the minute) of 10 to 15 reps for 8 to 12 minutes works well, or pair them with rowing or running intervals.
For HYROX, practise breaking 100 reps into a plan you can stick to, such as 5 sets of 20 or 10 sets of 10 with short, fixed rests, and rehearse it after a run. Check the current official HYROX rulebook for ball weights and target heights for your division. The wall balls technique guide covers race pacing in more detail.
One or two sessions a week is plenty. They fit well into a conditioning day or at the end of lower-body strength work. If you are near Irlam, the 7-day free trial at Lycan Strength includes unlimited classes, so you can have a coach check your technique.
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Questions
What weight wall ball should I use?
Use a ball you can throw for 15 to 20 smooth reps in training while hitting depth. Race weights vary by division, so check the current official HYROX rulebook rather than guessing.
Are wall balls bad for your knees?
Not for most people, as long as you build volume gradually and control the squat. If they cause sharp or worsening knee pain, reduce the depth or load and get it checked by a physio.
How do I stop my shoulders burning on wall balls?
Use your legs more. If your shoulders are doing the work, you are probably standing up before you throw, so practise releasing the ball in the same moment your hips finish extending.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
