How To Do 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.

Ready to become your FITTest self? Sign up for your 5‑day free trial.