This exercise may be a love-hate for many who have tried it before… Let’s talk about wall balls.

DO: Take the time to learn the movement at a lighter workload. A wall ball is about speed and conditioning. If you are moving slowly and labored, phuck the Rx and use the weight YOU can handle. Quality squats are the driver to this exercise, timing is what it hinges upon and power. Use those legs to EXPLODE while you’re standing!

Don’t: Go heavy. The quality of the movement and speed win here. If you want to work on top end strength, we love that for you. Grab a barbell and load accordingly. Four reps or less. When taking on a wall ball focus on the timing in receiving position and ALWAYS have that core lit up and ready to go.