Wall Balls – Exercise Guide, Muscles Worked, and Benefits

Home > News > Industry Information  > Wall Balls – Exercise Guide, Muscles Worked, and Benefits

Certifications

CE FITNESS EQUIPMENT
CE CARDIO

New Product

  • China Sitting Row Equipment Commercial Vertical Row From China Mainland Factory manufacturer

    Sitting Row Equipment Commercial Vertical Row From China Mainland Factory

    XYSFITNESS Seated Row has adjustable pull angle to fit user arm length and exercise preference. Angled multiple grip handles and oversized foot rests give the user added control. The seat pad is also adjustable to comfortably accommodate a wide range of users.

  • China Commercial Multi Press Machine Factory Directly Sale Price manufacturer

    Commercial Multi Press Machine Factory Directly Sale Price

    The multi press selectroized equipment is the ultimate solution for building your upper body strength. Designed to target multiple muscle groups, this versatile machine is perfect for working the lower chest, mid-chest, upper chest, and shoulders. With its ergonomic design and adjustable settings, this multipress machine ensures a smooth and effective workout experience for all users.

  • China China Manufacturer Wholesale Price Calf Extension Commercial Heavy Duty manufacturer

    China Manufacturer Wholesale Price Calf Extension Commercial Heavy Duty

    The Calf Extension allows easy access and enhanced ergonomics for a precisely targeted resistance workout for the calf muscles. The curved foot platform provides even resistance on both feet and serves as a stable foundation throughout the complete range of motion.

  • China Glute Isolator Fitness Training Equipment China Supplier manufacturer

    Glute Isolator Fitness Training Equipment China Supplier

    Workout angles for an effective contraction of the gluteus. Multi-adjustable chest pad adapts to users of all sizes. The large foot plate provides sufficient stability.

  • China China Factory Motor Treadmill Commercial Use manufacturer

    China Factory Motor Treadmill Commercial Use

    Powerful, motorized treadmills with shock absorption, interactive touch screens, and multiple training programs. Suitable for high-traffic gyms and clubs.

Contact us

Welcome to Shandong Xingya Sports Fitness Inc.  We are the China premier gym equipment supplier on the internet. You are our most important customer.Y...

Wall Balls – Exercise Guide, Muscles Worked, and Benefits

2017-08-18 11:54:21




   Most of us know all too well the feeling of the lungs burning, arms flailing, and legs nearly buckling underneath us as we perform a huge number of wall balls in a metabolic workout. For those of you who haven’t had the pleasure, I have put together everything you need to know about wall balls, how to do them, and their benefits so you can treat yourself to a seriously metabolic and rewarding experience.

Muscles Worked

     Wall balls are a movement that entails nearly every joint in the body to open and close repeatedly, making it a great way to hit a lot of muscle at once. Below are the main muscle groups targeted when doing wall balls, with greater demands placed upon them when higher rep ranges are performed (muscular endurance) and/or when heavier loads are used (muscular power/strength).

Quadriceps
Gluteals
Hamstrings
Abdominals
Chest
Shoulders
Triceps
Lats
Erectors

Wall Ball Benefits

   Below are a few benefits of performing wall balls for corssfit exercise, as either a movement as a whole or within a metabolic circuit.

Increased Fitness



     Functional movement, muscular stamina and endurance, and even some strength and power can all be developed by wall balls (either done for endurance with lighter loads or done in small explosive sets for max height on the throw for power). This versatile movement can be incorporated to enhance wall ball exercise of muscular fitness, movement, and cardiovascular health, all of which are critical components of one’s overall fitness.

Fast-Track to Perfect Squats



    Goblet squatting is a great way to teach slow and controlled squatting to all levels of fitness. Wall balls are very similar in that they are front loaded which force individuals to properly descend into a squat position. The great thing about wall balls is that you can program a gazillion of them into a training session in a timely manner to add quality reps and motor movement to beginners and/or reinforce proper squat patterning to pros.

Upper Body Stamina

   After a wall ball workout you will notice one of two things; your legs and glutes are rocked, and your shoulders and arms feel like Jell-O. The repeated launching of a 14-30lb ball (yea, 30lbs, but heck, why not heavier) high into the air with repeated eccentric contractions as you catch it can due some serious muscle damage. Increased upper body stamina plays a huge role in competitive fitness and even sports like boxing, basketball, and swimming.

Midline Stability

    Midline control and stability is necessary for about every movement that we do in fitness, sport, and life. The ability to control the midline via core strength, proper posture, and diaphragmatic breathing can increase endurance, work output, power, strength, and help to prevent injury. Squats, overhead pressing, and front loaded movements all do a wonderful job of reinforcing proper midline mechanics and increasing our abilities to remain strong and stable under fatigue. Runners, CF athletes, and fitness goers alike can all benefit from wall balls.

Metabolic Training


     Wall balls for metabolic training  are simple and brutal exercise when done for long durations and with significant loading. The act of squatting, throwing, catching, and absorbing and transferring energy in a highly cyclical fashion is demanding on the muscular and cardiovascular systems. Do it intensely, and you may even find yourself in a state of EPOC (excess post-exercise oxygen consumption), which is the sweet spot for increasing your ability to do work while fatigued, increase caloric output, and elevate your metabolism.