If you're thinking of a full-body workout, you're probably thinking of frightening burpees, mountaineers, and maybe even oars. But there is one step that will increase your heart rate and provide a whole-body burn that we think you will not hate : the Wall Ball.
A Wall Ball is a multi-part full body exercise which is performed with a medicine ball – that almost squeaky, not quite a toy piece that looks like a bloated football. "Wand Balls are a great bang for your money, and with every repetition you go for, not just your quads, shoulders, chest and core, you also work your glutes, thighs and triceps," says certified personal trainer and mirror instructor Katie Bergstrom.
"Wand Balls are a great exercise for building explosiveness, strength, and cardiovascular endurance," adds Bergstrom. "In my opinion, a four-minute wall ball round beats traditional cardio like running or spinning," she says. So, if you're trying to maximize your time in the gym while exercising your buttocks, arms, and cardiovascular endurance, then you should take this step for yourself.
How to make a wall ball
To make a wall ball, all you need is a medicine ball and a stable wall or pillar. Beginners of strength training should opt for a 6-8 pound med ball, while more experienced exercisers can use a 1
At the beginning, with your hip feet, keep one arm's length away from the wall – width apart, toes just show slightly, as if you're squatting. "The movement involves a squat, so if you know you have a narrow (or wide) squat position, place your feet in that position instead," Bergstrom suggests. Take the ball and hold it at chest level so that your elbows are close to your sides.
Attach your core and press your hands into the ball. This will activate your upper body and get your shoulders ready for work. Then lower your butt and lower to squat down while holding your chest up and the ball against your sternum. Sit back in your heels and try to squat as deep as you can. Bergstrom says, "It's important to keep your chest up so the weighted ball will not pull you forward, on your toes and in bad shape."
Then, drive through your heels, explode from the (19659002) Catch the ball with your arms over the rebound, then immediately fall back into your squat, hold the ball to your chest. "It's very important that the ball stays close to your body when you catch it, and that your chest stays up all the time," says Bergstrom. This is a rep.
When perfected, each rep looks identical to the previous one, and the ball's contact with the wall is smooth, smooth, and precise.  Bergstrom recommends starting with three sets of 10 to 15 reps with 30 to 60 seconds rest between rounds. "But a Tabata-style workout – eight sets of 20 seconds of work followed by a 10-second break – is a great way to challenge cardiovascular endurance in just four minutes of work," she adds.
Change? Drop on a lighter weight or just throw the ball six or seven feet up against the wall to start. "You can also opt for a Dynamax ball that's easier to grasp, throw and catch than a traditional medicine ball that's firmer," Bergstrom adds. Once your shape is pro-level, you can increase the weight, number of reps, or height of your target to make the move even more challenging.
TRANSFORMED: The cup squat is the movement you need Tone your core and lift your butt
The Benefits of Wand Balls
Once you get the hang of making Wand Balls, you'll be under four perks to harvest.
A stronger prey. The placement of the medicine ball when squatting is similar to a cup. Whether you're using a 6-pound medicine ball or a 20-pounder, the extra weight allows most people to squat deeper, enhancing buttock activation from a traditional squat.
Improved core strength. Wand Balls activate all trunk muscles – the powerhouse of our entire body. A strong core can help you reach your fitness goals, whether you run a warrior pose, run a half, or squat for a PR. Improved core strength also improves overall stability and balance, which means less risk of injury to daily life, says Bergstrom.
Toned arms. Many women do not train their arms – and especially their triceps – with much strength, volume or frequency. However, you can help your triceps live its best with the help of movements such as wall balls. "Every representative works chest, shoulders, triceps and lats," says Bergstrom.
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Improved mental strength. CrossFit fans know that if this movement occurs in the training of the day (WOD), it needs a lot of positive soliloquy and inner motivation not to drop the weighted ball. The same is true for Tabata-style wall-ball training: Twenty, it seems, even the idea of catapulting the weighted medicine ball into the air becomes a challenge.
Bergstrom says you should never do so many repetitions Good, safe form, you'll be surprised how many repetitions you can do if you count on it.