FitCiWall Ball Shot is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold the ball at chest height with both hands, standing about an arm's length from the wall with your feet shoulder-width apart.
- Keeping your elbows close to your body, squat down from the hips (until your thighs are parallel to the floor).
- Drive explosively through your heels to stand up.
- Use the power from your legs to throw the ball to the target point on the wall.
- Catch the returning ball with soft hands at chest height.
- As you catch the ball, go straight into the next squat to repeat smoothly.
Coaching tip
Stand up out of the squat and throw the ball to the target; transfer your leg power into the throw.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, knee, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.