wall | ball | exercises
October 5, 2021

Wall Ball Exercises Are Great for Almost Everyone—Here’s Why

Wall ball exercises are serious business, and don’t let the cute name fool you. Wall ball exercises are a well-known part of CrossFit’s famed combination of intensity, varied equipment and a high level of results.

Is wallball a good addition to your exercise routine? We spoke to Hailey Andrew and Jessa Oliver to learn more. Continue reading to find out what we discovered.


  • Hailey Andrew is a WeStrive app trainer and assistant physical therapist.
  • Jessa Olson, a WeStrive app trainer and fitness instructor.

What Are Wall Ball Exercises?

There is no surprise in using a wall ball against a wall for exercises. Andrew informs us that the ball could have a soft or hard texture. The wall ball workout balls are different from stability balls. They can be either medicine balls or medicine balls. These balls are heavier than stability balls and have a more rubbery, bouncy shell. These balls should not be thrown at walls and you shouldn’t use any other type of ball. Olson states that wallball exercises can be done “no matter your fitness level,” but she prefers to use them sparingly for beginners.

A wall ball exercise is usually based on a squat, but there are many other exercises that can also be done against a wall with a weighted balls.

What Are the Benefits of Wall Ball Exercises?

A ball for wallball exercises is an inexpensive, small piece of equipment. It is small and affordable, so it can be used in any space, even if they don’t have much.

Andrew believes that they can be affordable and small in size, which is a plus for anyone who has a fitness goal. The lady says that you can target as many or as few muscles you want depending on the workouts you choose. She says that wall ball exercises can be used to strengthen the upper body, engage the core and lower body, or isolate specific muscles in the chest, shoulder girdle, back, and chest. She also says that throwing or tossing a soft ball against a wall is a great way to target larger multi-muscle groups and for those who want s a more intense workout.

Selecting a Wall Ball

Wall ball exercises can be done with a variety of weights. You’ll need to choose one that is right for you. Olson says that choosing the right size wall ball is similar to picking weights. The wall ball should be challenging but not so light that it doesn’t feel like it is working the muscles. I prefer to start small, work up my weight, and then gradually increase my exercise. It’s a fun way to push yourself and makes the workout more challenging.

Andrew says that weight is not the only thing you should consider. This basically means that you need to decide between a medicine or slamball, depending on what you want from the ball. We are also told by her that the ball’s grip can affect how you do exercises. Andrew says that when throwing a ball against a wall, I prefer to use a soft heavy ball. When performing therapeutic exercises that require a firmer rolling surface against a wall, I prefer a ball with a more basketball-like appearance.

Who Should (and Should Not) Do Wall Ball Exercises?

Wall ball exercises are not suitable for people with back or shoulder injuries. They can be used to treat injuries. If this applies to you, you should talk to your doctor. Andrew states that wall ball exercises can be used to “rehab their upper bodies and do safe isometrics, small-movement, short-range motion exercises. While still building muscle at a lower injury risk, they are great for anyone who wants to build strength.”

It is possible to do therapeutic wall ball exercises using a harder medicine balls. She says that “they don’t need to be avoided at all.” She also notes that they are meant to “isolate certain muscle groups to help prevent injury or rehab muscles that may have been injured in previous years.” These are used frequently by me in physical therapy when I see my patients.

A wall ball exercise can be a great addition to your exercise routine, provided you do not have any injuries that may require assistance.

5 Wall Ball Exercises

Wall Clocks

  1. Place your shoulders against the wall, and hold the ball in one hand.
  2. To push the ball against the wall, straighten your elbows.
  3. Make a clock motion on a wall. Andrew suggests that you “roll the ball with one hand, with your palm, against the wall, with a straight arm, up to 12 o’clock, 1 hour, 2 hours, etc., until you complete a total of 12 hours.”
  4. Reverse your arms so that the ball is in one hand and then repeat. Andrew suggests that you move in both directions and choose a lighter-weight ball than you can handle.

Partner Crunch Toss

  1. Place your ball at chest level on the ground.
  2. Take a deep breath and then roll your back towards the ground until your head touches it.
  3. Inhale and then sit up. As you roll up, squeeze your core and then toss the ball to your partner. Olson claims this will target your core, chest and back as well as your shoulders.

Side Throws

  1. With one side facing the wall, stand six to eight inches away from the wall. You can hold your ball with your hands and extend your arms to chest height.
  2. Engage your core and rotate your torso away the wall.
  3. Toss the ball against the wall and catch it on rebound.
  4. These steps can be repeated on the opposite side of your body.

Wall Circles

  1. Place your shoulders against the wall, and hold the ball in one hand.
  2. To push the ball against the wall, straighten your elbows.
  3. The ball should be rolled in a complete circle. Andrew suggests that the circle be as large as possible while keeping the ball in one hand.
  4. Continue with the ball in the other hand.
  5. Switch between your hands after you have used both of them. Then, use the first hand to move in the opposite direction, and then switch sides with the second.

Horizontal Rolls

  1. Place your shoulders against the wall, and hold the ball in one hand.
  2. To push the ball against the wall, straighten your elbows.
  3. Roll the ball side-to-side using your shoulder and not your elbow. Andrew says, “If it is easy, increase the speed a bit.”