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Wall Ball Squat Throw
- 1 - Stand facing a sturdy wall or wall-ball target, holding a medicine ball at chest height with both hands.
- 2 - Position your feet about shoulder-width apart with your toes slightly turned out and your chest upright.
- 3 - Brace your core and lower into a squat by bending your hips and knees until your thighs are at least parallel to the floor.
- 4 - Drive through your heels and extend your hips, knees, and ankles explosively as you rise from the squat.
- 5 - Use the upward momentum to press and throw the ball toward the wall target.
- 6 - Catch the ball as it returns, absorb it at chest height, and immediately descend into the next squat.
- 7 - Repeat for the desired number of repetitions or time while maintaining a steady rhythm and upright posture.
