Wall Ball Technique Breakdown

Plenty of patients come in with complaints of wall balls for numerous reasons: knee stiffness limiting the squat, achy necks from looking up during longer sets, or just plain fatigue and struggling with the form. Here are some major pointers to focus on next time these come up in your WOD:

1. Keep that ball up! The lower the ball lands when you catch it, the higher you have to hoist it out of the squat. Stay “underneath the ball” instead of bear hugging it. 

2. Cycle your arms: Use a gentle and brief arm swinging motion akin to swimming in order to shake out your arms. Keeping your hands lifted up the entire duration is a surefire recipe to arm burnout sooner. 

3. Rebound those Squats: Use that full squat depth to practice rebounding out of the hole with the benefit of your tissues’ elastic properties. Cutting depth means losing some of that rubber band style rebound, hence less efficient reps.

Wall Ball Tips and Tricks

Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult