The Wall Ball is a piece of equipment that is usually left in the corner of the gym collecting dust until you need to do that one exercise…a wall ball throw.

Well, if you’ve got one it’s finally time to start putting it to better use. And if you don’t have one, it’ll be going straight in your shopping basket when you see what Gareth Sapstead (The Fitness Maverick) has got in store. 

1 - Kneeling Chest Pass

Start in a kneeling position, sit on your heels and hold the ball to your chest. As you throw the ball, push off your heels and thrust forwards, lowering all the way down to the floor in a push up position. Once your chest has reached the floor, make your way back to the start position.

2 - Plank Pec Squeeze

In an elbow plank, grip the ball with your forearms so that you’re balancing on the ball. To activate your pectoral muscles, squeeze the ball and brace your core. 

3 - Switching Push-Ups

This is like no push up you’ve ever known. Begin in a push up position with the ball under one hand. Lower down to the floor by bending your elbows. As you lift back up, roll the ball to the overhand and repeat the movement. Continue to switch the ball between both hands.

4 - Unstable Single Leg Bridges

Lie down on the floor and get into a single-leg bridge position with one foot resting on the ball and the other foot lifted in the air. Place your hands either side of your body to aid with balance and slowly lift your hips off the floor. When you reach the top of the movement, squeeze your glutes, then control the movement back down.

5 - Mountain Climbers

In a high plank position, place both hands on the ball and brace your core to stabilise your body. March your feet towards your chest in an alternating movement. Try to keep your body still and refrain from shifting side to side.

6 - Walk Outs

Start on your knees and lean slightly forwards with the ball directly in front of you. With the heel of your hands, push the ball forwards and move with it as far as possible until your body is extended. Reverse the movement until you’re back to the beginning.

7 - Gorilla Burpees

Stand tall and hold the ball with both hands in front of your body. Squat down and place the ball on the floor, with your hands still on the ball, jump both feet back into a high plank. Jump back into your squat and rise to stand.

Regression - Instead of jumping, you can step your feet backwards and forwards to make the movement easier.

8 - Overhead Marches

Hold the wall ball overhead and alternate marching your feet. When you lift your leg, try to get your knee up to hip height. Also be sure to drive your hips forward to activate your glute muscles during the movement.

9 - Single Leg RDL

Begin balancing on one leg with a slight bend in your knee and hold the ball down in front of your body. As you hinge at the hips, lift the opposite leg off the floor behind you and lower the ball towards the floor. Throughout the movement try to keep your hips square and spine neutral without rounding your back or shoulders. 

10 - Push and Jump

Hold the ball close to your chest and squat down. From the bottom of the squat, drive forwards and jump. As you jump, throw the ball forwards towards the wall.

Now you see the wall ball has way more to offer than you first thought. It’s a great piece of equipment to perform a variety of movements. Not only can you improve your full body strength, but also incorporate core training and focus on some explosive power. Even with limited space in your home gym, a wall ball is a must have.

Written by guest author Eryn Barber.

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Tags: Equipment > Medicine Balls & Slam Balls ; Exercise Type > Strength