1 - Stand facing a wall, approximately 2 feet away, holding a medicine ball at chest height with both hands.
2 - Position your feet shoulder-width apart with your toes slightly turned out.
3 - Brace your core and descend into a full squat, keeping your chest up, back straight, and knees tracking over your toes.
4 - Drive explosively through your heels to stand up, using the momentum to propel the medicine ball upward toward a target on the wall (typically 9-10 feet high).
5 - Release the ball toward the target at the peak of your drive, extending your arms fully overhead.
6 - Catch the ball on its return as it bounces off the wall, absorbing the impact by bending your arms back to chest height.
7 - Immediately descend into the next squat and repeat for the desired number of repetitions or duration.
