- Wallballs Work Your Whole Body
Wallballs are a unique combination of a squat and a press. When you squat down with the medicine ball, you’re working your legs, glutes, and core. Then, as you stand up and throw the ball to a target on the wall, you activate your shoulders, chest, and arms. It’s a one-stop-shop for a full-body workout!
2. They Boost Your Cardio
Because wallballs get your whole body moving, they also get your heart pumping! Even after a few reps, you’ll likely start to feel your heart rate climb, which helps improve your cardiovascular fitness. Unlike running or biking, wallballs let you build both strength and cardio endurance at the same time. That’s why coaches love adding them to workouts—they’re efficient and effective.
3. Wallballs Improve Functional Strength
One of the reasons CrossFit focuses on exercises like wallballs is because they mimic real-life movements. Think about it: squatting down and standing up while carrying something heavy is something we do all the time, from picking up groceries to lifting kids. Wallballs help improve that functional, everyday strength, making life a bit easier outside the gym.
4. They’re Scalable for Everyone
One of the best parts about wallballs is that they can be adjusted to fit anyone’s fitness level. New to exercise? You can start with a lighter ball and a lower target. Experienced athlete? You can increase the weight of the ball or the height of the target. This flexibility is why coaches recommend them as a solid, universal exercise.
5. Wallballs Build Mental Toughness
Wallballs can be challenging, especially in a high-rep workout. The mental focus needed to keep pushing through helps build resilience and grit. Each time you push yourself to hit that target again and again, you’re also training your mind to stay strong and focused.
Give Wallballs a Try!
If you’re looking for a way to boost strength, endurance, and mental toughness, wallballs are definitely worth adding to your workout. They’re tough but rewarding—and with a little practice, you might just start to love them too.
Thomas Sampson CFL-3, USAW-2, Sports Nutritionist
