Wall Balls

Overview

Wall balls combine a full squat with an overhead throw, testing leg drive, core stability, and shoulder stamina while spiking heart rate. Holding a medicine ball at the chest, you drop into a squat and launch the ball to a 10‑foot target (9 ft for women), catch it, and flow into the next rep. The move hammers quads, glutes, hamstrings, core, shoulders, and upper back, making it a functional‑fitness staple and the decisive final station in Hyrox.

How to Perform

Setup: Stand an arm’s length from the wall, feet shoulder‑width. Hold a 20 lb (men) or 14 lb (women) wall ball at the upper chest with elbows down and core braced.

Execution: Descend into a full squat—hips below parallel—then explode upward and push‑press the ball to the target. Track it, catch softly at the chest, and drop straight into the next squat.

Key Tips: Keep the ball close to your face to stay upright, exhale as it leaves your hands, and aim mid‑target to avoid no‑reps.

Technique

• Foot Placement – Use your normal squat stance for balance.
• Vertical Torso – Elbows under the ball prevent forward lean.
• Triple Extension – Hips, knees, and ankles extend before the throw.
• Target Focus – Eyes on the target improves accuracy.
• Soft Catch – Absorb the ball with bent knees before squatting.

Hyrox Strategy

In Hyrox, wall balls come last—100 reps after 8 km of running and seven work stations. Smart pacing and clean reps can shave minutes off your time.

• Chunk Sets: If you aren't confident - break early! A structure like 15-14-13-12-11-10-9-8-8 gets you to 100 with a descending rep scheme as fatigue sets in.
• such as 20‑20‑15‑15‑10‑10‑5‑5—to stay below redline.
• Breathing Rhythm: Inhale on the descent, exhale on release to control heart rate.

Coaching Cues

• “Chest tall.”
• “Drive, then throw.”
• “Eyes on the target.”
• “Catch soft.”

Common Mistakes

• Early release – Ball hits below the line.
• Knees caving – Drive knees out to engage glutes.
• No breathing rhythm – Holding breath spikes fatigue.
• Forward torso – Keep elbows under the ball to stay upright.

Variations & Progressions

• Low target (8 ft) for beginners.
• Heavy ball (30 lb) for strength emphasis.

Common Rep Schemes

• For Time: 150 reps as fast as possible (called "Karen" in CrossFit)
• Tabata: 20 s on / 10 s off × 8 rounds.
• EMOM: 15 reps at the top of each minute for 10 min.
• Partner 200: Alternate sets of 10 until 200 total.

Programming Tips

• Pair with a cyclical modality (row, bike, run, etc.) to mimic Hyrox fatigue.
• Place after heavy squats for conditioning minus spinal load.
• Use lighter balls in warm‑ups to groove depth and timing.

Mobility Focus

Mobilize ankles and thoracic spine with dorsiflexion drills and foam‑roller extensions before large wall‑ball sets.

Biomechanics & Muscles Worked

Quads and glutes drive the squat, the core transmits force, and shoulders and triceps launch the ball. The catch reloads elastic energy for the next rep, creating a rhythmic power cycle.

Wrap‑Up

Wall balls blend leg power, core stability, shoulder endurance, and accuracy—key skills for hybrid athletes.

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