Wall Ball
Squat with a medicine ball at the chest, then stand and throw it against a wall, catching it to repeat.
- Pattern
- Squat
- Equipment
- Other
- Works
- Quads, glutes, front delt
- Loads
- Hips, knees, ankles, lower back, shoulders
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Belt Squat
Loads the legs without the bar on the spine.
Hip Sissy Squat
Knee-only movement; the hip barely moves.
Knee Box Squat (Barbell)Try it if it feels okay
A box at or above parallel stops the knee short of a deep bend.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
Direct work for your front delts, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.