Work Out Wednesday #3: Wall Ball Workouts
First we taught you how to do a kettlebell swing and then how to do a dumbbell or cable wood chop – what could be next? Today we will show you how to do a wall ball and the benefits of doing wall balls.
Wall Ball workouts will help you to increase your strength and flexibility. Wall Balls are a full body movement that includes a squat and an overhead press or thrust. When performing this movement you will target your glutes, hamstrings, quadriceps, deltoids or delts (shoulders), triceps and your entire core.
Before performing a wall ball make sure to stretch and do a few air squats to open up your hips and stretch your hamstrings. You will need to be loose enough to comfortably squat down to just passed a 90 degree angle from the ground. It is important that you squat this low during the exercise to completely target the muscles in your lower body.
Applying Wall Balls to Physical Therapy
Wall balls increase strength and endurance of the rotator cuff and the scapular stabilizers. Wall balls are an awesome proprioceptive exercise for any shoulder pathology. Wall balls are especially effective for when scapular dyskinesis is present. Wall balls are helpful for overhead athletes, common impingements, or work hardening.
How to do a Wall Ball Exercise
Learn how to do a wall ball properly in this video. Make sure you are squatting low enough and fully extending at the top of the motion when you release the ball from your hands.
Here is a 10 minute Wall Ball Workout
Start out with a light wall ball, try a 10 lb ball to get started. You can work your way up to a 20 lb ball over time by increasing weight and reps.
Have you tried wall ball workouts? Do you tell your therapy patients to do wall ball workouts? If so, tell us about it in the comments below! 🙂
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