1. Core to Extremity Workout. We talk a lot about how having a strong core is beneficial for all of the movements we do. A strong core, is also necessary to prevent back injuries, and to make improvements in all of your other strength domains. While performing wall balls, the core to extremity functional nature of the wall ball is demonstrated by going below parallel in the squat position, and extending overhead in the launch position.
2. Scalability of the Wall Ball. Wall balls are easily scalable exercise. Scaling can be done by way of the height, weight, or depth. Ideally we would like for you to go through the full range of motion, however, if achieving the ideal range of motion does not work for you currently, we can scale back the depth of the movement. Similarly, if you lack the explosiveness and strength to launch the wall ball to one of the targets, we will move the target lower. Regardless where you currently are, it’s possible to scale to your individual needs.
3. Mental Challenge. High repetition wall balls are an exercise which truly test your mental toughness. While they are not necessary difficult, it’s the monotony of repeated wall balls that strengthen our mental acumen. Additionally, the impact on your quads, glutes, hamstrings, and shoulders, provides a full body stimulus, and the ability to fatigue all your muscle groups.
4. Improves your Thrusters. Wall balls mimic the same movement pattern we see in thrusters. The two major differences are the weight of the wall ball, and the fact you are using a wall ball instead of a barbell for the movement. The lighter weight of the wall ball allows you to increase your metabolic capacity with higher repetitions and higher cycling time.
5. Increased Work Capacity. Wall balls will have a direct impact on your aerobic capacity. We all know running improves your cardiac capacity as well as your overall work capacity, but the benefits of adding wall balls to your training regime cannot be mimicked by running. High repetition wall balls not only increase your muscular endurance, they are also very taxing on your cardiovascular system.
In short, wall balls are a functional movement which has many benefits. Add wall balls to your training to assist you in reaching your goals.
Watch our video on wall balls below, and schedule your one on one intro and goal setting session to learn our other methods to help you reach your goals.