Saturday is Partnerday. Check this out in preparation for the WOD. Let’s see some really good mechanics from the first one to the last.
At CrossFit, we practice moves that present high functionality and cardio respiratory benefit to sport and human performance in general. Right? Well, this includes your favourite… The Wall Ball! This exercise is mostly a front squat and push-press combination. Awkward, and exhausting, yes. But, the functionality of throwing or shooting an object from overhead and standing up is evident!
Here’s a breakdown of the move, as detailed in the CrossFit Journal, for all you curious folks:
For this exercise, you will use a Dynamax Medicine Ball and a flat vertical target (originally the wall and hence the name) located about 8-10 feet above the ground. The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms, where it is “absorbed” back into the squat. In its entirety the wall-ball is, quite simply, a throw.
When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing technique are immense.
The wall ball drill can be made as difficult as needed by increasing the weight of the ball, moving back from the target, or raising the target.
Here are some Wall Ball technique fundamentals:
- Each rep begins with a rock bottom squat, feet flat on the floor
- Keep the elbows down and in
- Keep the ball low to the chest
- Don’t let the ball obstruct your view of target
- Launch with little finger roll and push (Hard to picture, so play around with it.)
- Make ascending and descending movements the same
- Minimize breathing and ball contact noise
- Breath deeply and attempt to synchronize your breathing to your shot rate
As much as we love to groan when they come up in a WOD, Wall-Balls comprise two highly functional and classic weightlifting movements brought together at light loads and extended duration to create a super-potent metabolic conditioning tool with an enormous potential for increasing athletic performance.
