Experimenting with Wall Balls for a Month: Unexpected Outcomes Revealed
Let's Talk About Wall Balls!
Whoever said workouts can't be fun hasn't tried wall balls yet! This versatile gym equipment is a game-changer, perfect for adding explosive moves to your circuits classes or personal training sessions.
Here's the lowdown on wall balls and the challenges they present.
Throwing a medicine ball high against a wall and catching it in a squat? Sounds exciting, huh? That's what wall balls are all about! This dynamic exercise works multiple muscle groups, including quads, hamstrings, glutes, core, triceps, and shoulders.
Even if you regularly dish out wall balls to your clients, it's easy to overlook your own fitness. So, I challenged myself to do wall balls every day for 30 days.
I started with a 5kg medicine ball (just like this one from Amazon), doing 20 repetitions for the first few days. I then increased the weight to 8kg and eventually 10kg, while also upping the repetitions. Check out my challenge plan below.
After following the challenge for 30 days, I noticed some exciting improvements!
My coordination improved
Fact: I'm terrible at catching a ball. Wall balls demand decent hand-eye coordination, along with some core stability to stay controlled while throwing and catching. Over time, my coordination improved, which means a boost in motor skills.
My core strength and balance improved
Catching a weighted ball in a squat requires a strong core to keep you upright. Within the first week, I noticed my core strength and balance had improved, and I could maintain my form more easily. Even if I wobbled, I didn't stumble like I did at the start.
My resting heart rate went down
A lower resting heart rate is a sign of improved cardiovascular fitness. By the end of the challenge, mine had dropped from 70 BPM (beats per minute) to 65 BPM, which was a fantastic feeling and inspired me to keep wall balls in my routine.
My ankle and hip mobility improved
Wall balls encourage a deeper squat position, which means better mobility through the ankles and hips. Over the 30 days, my squat form and depth improved, which had a positive knock-on effect on my running (I felt my stride improve).
I maintained my motivation
Having a fitness challenge is super motivating. Even on days I didn't feel like exercising, I managed to push through mental blocks such as a negative mindset telling me "I can't" or "I don't want to". As soon as I started, I felt proud for committing to something challenging yet rewarding.
Keen to give wall balls a try? Here's a breakdown of the exercise:
How to do the wall ball
- Stand about one meter away from the wall with your feet in a squat stance, feet shoulder-width apart, toes pointing outward.
- Hold the ball with both hands, elbows tucked in.
- Look up at the wall as you throw the ball upward.
- As the ball comes down, catch it in a squat as low as you can, keeping the core engaged and torso upright.
- Push through the heels and squeeze your glutes as you explode back up to standing, throwing the ball at the same time as you rise.
Trainer tips:
- If you need to break it down, try doing the throws in sets of ten rather than all in one go.
- If you're struggling to hit the wall, try moving closer to make your throw easier or move further away to give yourself space to throw the ball up without feeling cramped. Experiment and see what works.
- Start with a light weight and higher repetitions, then increase the intensity gradually.
Need a challenge? Here's my 30-day wall ball plan:
Week 1
- 5kg ball for 20 reps (first few days)
- 8kg ball for 20 reps
- 10kg for 20 reps
Week 2
- 5kg for 30 reps
- 8kg for 30 reps
- 10kg for 30 reps
Week 3
- 5kg for 40 reps
- 8kg for 40 reps
- 10kg for 40 reps
Week 4
- 5kg for 50 reps
- 8kg for 50 reps
- 10kg for 50 reps
Feel free to adjust the repetitions and ball weights based on your fitness level.
Remember: Progressive overload is key! Gradually increase weight and repetitions to keep challenging your body. Keep at it, and you'll soon see the impressive results of wall ball workouts!
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Embark on a transformative 30-day wall ball challenge to build explosive strength, improve coordination, boost core strength and balance, and increase ankle and hip mobility. Start with a 5kg medicine ball, doing 20 repetitions for the first few days, then gradually increase weight and repetitions as your fitness improves.
Combine wall ball workouts with your existing fitness-and-exercise routine to enhance your cardio, tone your muscles, and elevate your personal training sessions to new heights.
