Exercise Library
SquatcompoundBodyweight

WALL BALL

Illustrated key positions, not a continuous video. Return under control. Repeat single-arm and single-leg movements on both sides.

MOVEMENT GUIDE

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HOW TO PERFORM

  1. 1

    Hold the ball at the chest and face the target.

  2. 2

    Squat with the ball at the chest and heels down.

  3. 3

    Extend the hips and legs to send the ball to the target.

THE STANDARD

Complete the full movement and return under control; each complete cycle counts as one rep.

COACHING CUES

Hold the ball at the chest and face the target.Squat with the ball at the chest and heels down.Extend the hips and legs to send the ball to the target.

300WOD STANDARDS

Foundation
Hoplite✓
Elite✓
Spartan

EQUIPMENT

Bodyweight