Medicine Ball Wall Storage? Quick Answer

If you play sports, you know that your gear needs to be stored properly. However, without a basement, garage storage, or self-storage unit nearby, keeping your gear in place can become more difficult. You’ll find lots of great sports equipment storage ideas here to maximize your space, keep your gear in great condition and make sure everything is in its place.

Use a bungee cord to create ball containment

Sporting gear storage can be difficult. Instead of storing balls in a box or somewhere where they get in the way, consider setting up bungee cord storage. All you need is some string and a square frame. Hook the cords at the top and bottom of the frame and you have a way to store balls of all sizes. Putting gear in and out is easy, and this arrangement helps keep balls safe in a secluded location.

One of the best parts about using a bungee cord option for your exercise equipment storage solutions is that you can use this arrangement in places where space would otherwise be wasted. For example, the area between your garage door and the wall is a good option.

Use laundry bags to store exercise equipment

When you start thinking about sports equipment storage, you’ll quickly find that you want to see the items you’re storing. Using laundry bags allows you to see and identify your gear. In addition, you can store all the items for each sport together, so you or your kids can grab the gear and get started.

Another reason why laundry bags are great for storing sports gear is that these bags don’t take up much space when not in use. When you have your gear in the pockets, you can hang them, stack them, or store them in many ways.

Use a bulletin board to hang sports gear

Get creative with your household storage: sports equipment and bulletin boards. Take an unused section of wall and set up a bulletin board. Using a bulletin board makes it easy to hang items of different sizes so your gear is easily accessible and visible. You can hang hooks or create plank areas for larger items.

Depending on the size of your wall space and how much bulletin board you use, you can store anything from gloves to bicycles. This idea is one of the most versatile sports gear storage options for your home. No matter what games you play, you’ll find that Pinboard lets you keep everything in one place.

shelving units

Image via Bigstock

When you think about how to store sports equipment, you quickly realize that one of the most practical ideas is a shelf. Shelves are versatile and allow you to store as many items as you need in the space you have. Do you store a lot of small items? In this case, you can easily install the shelves close to each other. If you need to store large items, you can choose how much space you want to leave between the shelves.

Hang your bike or surfboard from ceiling hooks

Do you have several large items that you need to store, like bikes and surfboards? Ceiling hooks are a great option for keeping your gear off the floor and in good condition. While ceiling hooks aren’t a great option for every type of sporting gear, they work wonders for larger items that take up a lot of space. You can use storage hooks in the garage or basement and position them to give you enough headroom while keeping appliances out of the way.

Dedicate a shoe rack to your sports shoes

Many sports require different types of shoes. If you’re not careful, you’ll quickly find that there’s no more room in your closet for the shoes you’ve bought. Use a shoe rack in the garage or other storage area to keep pairs of shoes together and easy to find. You will find many different types of shoe racks to choose from, making it easy to find the right option for you. If you’re running out of floor space in your bathroom or closet, consider hanging a shoe rack on the wall or using over-the-door shoe storage.

Organize your sports gear in duffel bags

If the games you play are short on gear or use small items, duffel bags are a great storage option. You can store everything for each sport in one travel bag, so you can grab the bag and go. After training everything goes back in the bag for the next time. One of the reasons duffel bags are a great choice is that they are easy to store. In addition, duffel bags can protect your gear from the elements and protect it from damage.

When thinking about sports equipment storage, the storage options you choose will depend on the spaces you have available in your home and the gear you need to store. With many great storage styles to choose from, you’re sure to find storage solutions that work for you and your family.

It may seem magical, but these balls can actually be stored in the ceiling without using racks, hooks or netting.

If you’ve ever owned an exercise ball, you know how great they can be for straightening your posture and stretching your muscles, but when it comes to storing them, they can be a huge pain in the butt.

Most of the storage solution ideas we’ve seen usually involve wall shelves or corner nets hanging from the ceiling to keep the big balls out of the way and free up floor space, but now exercise ball owners in Japan are showing a novel idea, the burns through our minds.

According to these owners, the easiest way to store these balls is to simply slide them into a corner of the blanket.

The impossible-looking feat is said to be so efficient that the balls are stuck without moving.

Even skeptical balance ball owners like this Twitter user said they were shocked when they tried it and found it actually worked.

The secret behind the impossible-looking feat probably lies in the fact that many Japanese homes feature textured paneling on the walls and ceilings.

These soft, cloth-like wallpaper covers provide enough traction to cling to the practice balls’ ribbed surface and hold them securely in place.

Whether it’s the top of a door frame to add extra stability or just around a corner, these balls snap instantly and stay tight in the arms of your blanket until you’re ready to use the exercise ball again.

The fact that Japanese ceilings tend to be low means you don’t even have to pull out a stepladder to keep reaching for your ball.

While the lifehack works well in Japanese homes, you might want to think twice about trying it in western-style homes without those soft, cloth-like covers. We don’t want anyone getting hit in the face by a stability ball projectile being thrown at them from the ceiling, so be careful before attempting this at home!

Source: NetLab

Featured image: Twitter/@Fuya0506Nerv

Photos © RocketNews24

Why is it important which exercise ball I use?

You can find the answer in the exercise you want to do. Each type of exercise ball is designed for use in specific conditions. And that makes any type of ball unsuitable for other types of exercise. If misused, an exercise ball can easily be damaged, splinter or leak. Each type of ball has different characteristics that make it more suitable for certain exercise types and actions, and we should use them to their advantage.

What is the difference between Slam Ball / Dead Ball, Wall Ball and Medicine Ball?

The slam ball or dead ball is a sand-filled and weighted ball designed to be lifted and flung to the ground with little or no bouncing effect. The name dead ball refers to the ball that falls “dead or flat.” A slamball should have a durable rubber outer cover with a soft, grippy outer surface to allow for easy grabbing and grabbing. Slam ball workouts typically focus on lifting the ball overhead, holding onto your chest to squat and jump, and slamming the ball to the ground. This requires a non-rebound ball, which a slam ball provides.

Medicine balls are air-filled and have a strong, thick rubber cover that gives the ball its weight. The look and feel is similar to a basketball, but that’s where the similarities end. The ball is much heavier and offers a little bounce. They are smaller than a wall ball, which allows you to get a stronger grip and throw behind. A med ball is perfect for long-distance shared throws or quick reps that bounce off a wall or bounce off a wall and catch. However, a medicine ball is not designed for slams. Performing a slam with a med ball can be dangerous due to the impact, and you will soon split a med ball when performing repeated high-power slams. The outer rubber sleeve is not designed to absorb the impact of a slam – in this case a slamball should be used.

Wall Balls are filled with rubber granules and polyester fibers for good bounce and excellent weight balance. The exterior is a softer shell that absorbs shock better than a medicine ball. The first thing that surprises many is the size of the wall ball, it is much larger than a medicine ball and relatively light (between 4kg and 12kg). The wall ball is ideal for developing explosive power with individual quick, powerful throws. The large diameter of a wandball offers greater drag, so while the wandball can be light, you have to work harder to throw faster and stronger. The Wand Ball is great for side throws, overhead throws, crunch throws, or to improve coordination when used with a Wand Ball throwing target. Like a medicine ball, a wall ball is not designed for use in ground slams. A wallball can hit dangerously due to the rebound and has a tendency to splinter due to the short impact of a slam. Always use a slam ball/dead ball for ground slams.

I’m not sure I’ve ever said this to anyone, but wall balls are my least favorite exercise ever.

Some people hate burpees. Some people hate double unders. I hate wall balls.

Every time I go to create a new workout and see my giant red med ball in the corner, I cringe. “Ugh, when was the last time I did wall balls,” I think to myself? “Do I really want to torture myself (and my readers) with this today?”

Too often I avoid them and choose a different exercise for one main reason: wall balls suck.

They’re so hard because they not only work your lower body (during the squat) but also your upper body (during the press) and leave you gasping for air the whole time. But as you might imagine, these are exactly the reasons why wall balls are so great and why you should make them anyway.

First, here’s how to actually get started with it:

How to make wall balls

First, grab a medicine ball – the weight you choose will depend on your current fitness level. Beginners can start with a 6 or 8 pound ball, advanced players can start with a 14, 16, 18 or 20 pound ball.

Stand with your feet shoulder-width apart, facing the wall, and hold the medicine ball against your chest. Pull your shoulders back and keep your chest up. Go into a full squat, going as low as you can while holding the medicine ball to your chest.

Immediately after reaching your full squat, drive through your heels and stand up explosively. Throw the ball high into the wall. It should hit the wall at about 10 feet. Catch the ball on rebound, crouch again, and repeat.

I have it? Good. Here’s why you should make wall balls, even if they suck:

They make you functionally fit

In terms of fitness, functional training includes any exercise that is performed in multiple planes, using multiple joints – and is something that will help you with everyday movements, not just in the gym.

With this definition, wall balls are almost the perfect functional exercise.

Just think about how many different scenarios you need to squat in every day. And how often do you have to lift something over your head? Probably more often than you think.

And together, combining these two exercises can give you a tremendous amount of strength – if your arms aren’t strong enough to lift something overhead on their own, you can add your leg strength to give you even more boost.

And it’s true: every time I hoist a heavy suitcase into the overhead compartment on an airplane, I’m grateful that I’ve been diligently making wallballs.

Make wall balls too and feel the effects in real life.

You work your whole body

Because wall balls are essentially a two-exercise combo (a squat and a press), they work a total of 11 different muscles in your body — a massive amount for a single exercise.

Muscles engaged during the exercise include quadriceps, glutes, calves, hamstrings, abs, lower back, chest, anterior deltoids, posterior deltoids, biceps, and triceps. So pretty much any muscle group you’ll ever want to train.

In fact, if you just did wall balls as a workout for a long period of time, almost every muscle in your body would get stronger and you’d be in pretty good overall shape.

Improve general condition

If you’re trying to get in shape for a sport, improve your V02max, increase your stamina, or just not getting out of breath after walking up the stairs, wall balls should be your number one choice.

Because wall balls are a dynamic movement – meaning you should be moving throughout the exercise – not only are they a strength exercise, they also require a tremendous amount of heart and lung work. If you do them often, your athletic performance will increase faster than you can imagine.

don’t believe me Just try to do 100 Wandballs in a row and tell me you’re not tired.

They increase overall power and explosiveness

When you’re at the bottom of the squat, squeezing your butt, pulling your shoulders back, and tightening your abs, think only of where you want to hit the ball as you rise.

And just when you’re exhausted and gasping for air, you want to get the ball there as efficiently as possible. And the best way to do that is to use Force and Blast to get it there.

Do them often and you’ll become increasingly efficient at being powerful and explosive during the times you need it most – whether that’s in training or other sports.

So grab a med ball, find a wall and make some wall balls! And watch yourself get stronger, fitter, and a better athlete in no time.

Wand balls are a staple in CrossFit and functional fitness workouts, and they’re an exercise that almost everyone can benefit from. However, you may need to find a replacement for a wall ball if you train in a home gym with low ceilings, don’t have a wall ball, or don’t have anything to throw your wall ball at.

The 7 best wallball substitutes are:

dumbbell engine

Barbell Engine

kettlebell engine

Medicine Ball Slam

Chest throw with medicine ball

Medicine ball cleans

Crouch and press landmine

There are also alternatives you can do if you don’t have any gear or weighted items available.

In this article, I’ll discuss what makes a good wallball substitute and show you how to properly execute each of the alternatives. I will also provide some wallball alternatives that you can do without weight.

What makes a good wall ball replacement?

A Wandball replacement should be able to do one or a combination of the following things:

Work the same muscles

Challenge your cardiovascular system and coordination

Follow a similar movement pattern

Unleash your power and explosiveness

1. Work the same muscles

Wall balls are considered a full-body movement, but they primarily work the following muscle groups:

quads

hamstrings

glutes

Shoulders

pectorals

triceps

core

The quads are responsible for straightening your knees and straightening your legs as you come out of the squat. The glutes are responsible for straightening your hips as you come into a standing position. The hamstrings support this hip extension while also helping to stabilize the knee.

If you’re interested in learning more about all the muscles used in squats, check out Muscles Used In The Squat (Ultimate Guide).

The shoulders, triceps, and pecs are all involved during the throwing portion of the wallball. The shoulders and pecs work to push the wall ball away from you as you throw it overhead, while the triceps help straighten your arms.

Your core is also involved in wallballs. It helps you stay upright while crouching while holding the ball to your chest and prevents your body from rotating excessively during the movement.

A good wallball replacement doesn’t have to work all of these muscle groups, but it should target at least some of them.

2. Challenge your cardiovascular system and coordination

Because they’re an explosive movement, work multiple muscle groups, and are often performed for high reps of at least 10 per set, wall balls challenge your cardiovascular system. You need a bit of perseverance to be able to do them.

As if that wasn’t enough, wall balls also test your reaction time, coordination, and accuracy. Fatigue sometimes requires a quick reaction when the wall ball comes down faster than expected or bounces off the wall at an odd angle. And it takes effort to achieve the same goal with each rep.

As such, a wall ball replacement should also get your heart rate up, improve your overall ability to work, and test your ability to think quickly when you’re tired.

If you’re a powerlifter and looking for other ways to do cardio, check out the 10 Best Cardio for Powerlifters (Backed by Science).

3. Follow a similar movement pattern

Wandballs require you to do a full squat while holding a Wandball to your chest before exploding and throwing it as high as you can — typically at a 9-foot target for women and a 10-foot target for men , which is the standard in most CrossFit workouts.

While a wall ball replacement doesn’t require you to throw a weighted object against a wall, it should still involve some sort of squatting motion where you also slide a weight over your head as you stand up without interrupting the two motions.

4. Develop power and explosiveness

Wandballs help develop power and explosiveness as you must use both your upper and lower body to throw the ball as hard as possible to hit your target. You won’t be able to throw the ball at a 9 or 10 foot target without putting some power into your throws.

A good wall ball replacement should also be dynamic in nature and require you to cycle through the reps quickly, as opposed to a static exercise like squats or overhead presses where you might loop through heavy reps.

Wall balls can be incorporated as part of a general physical preparedness training (GPP) routine. Learn more about GPP workouts in GPP Workout for Powerlifters: What is it? guidance, benefits.

The 7 best wall ball alternatives

1. Dumbbell thruster

Dumbbell Thrusters are an excellent wallball dumbbell replacement because they mimic the action of crouching down and sliding a weight over your head in one fluid motion, like you do with a wallball.

This is my go-to substitute for wall balls because I train at home in a garage with a low ceiling and very little wall space, and I don’t have an ideal spot outside of my home to throw wall balls at them.

You can do double dumbbell thrusters, but holding a single dumbbell in front of your chest is more like wall ball, where you hold a medicine ball in front of your chest.

How one

Stand with your feet shoulder-width apart and hold a dumbbell at your heads at your chest.

Squat down as low as you can, but ideally with your hip bends below your knees.

Explode into a standing position as you slide the dumbbell overhead in one fluid motion.

Bend your elbows to lower the weight. Once your head is about level, begin squatting without pausing once the weight is back on your chest.

Repeat for desired number of reps.

pro tip

When performing a dumbbell thruster with a single dumbbell, I recommend using a dumbbell heavier than the wall ball you would normally use. So if you’re used to using a 14 pound wall ball, I would go for at least a 20 pound dumbbell for the dumbbell thruster.

This is because you don’t throw the weight to a certain height and you don’t have to use quite as much force to slide it over your head. You also don’t have to absorb as much force from gravity when you pull a weight down quickly because you control the descent of the bar. Using a heavier dumbbell compensates for these deficiencies.

Are you looking for dumbbells that you can drop without breaking them? Check out my recommendations on the 7 best dumbbells you can drop without damaging them.

2. Barbell thruster

Barbell engines are just like dumbbell engines except you use a barbell.

The same shortcomings of the dumbbell thruster exist with the barbell thruster – not having to throw the weight in the air and being able to control it better on the descent. But barbell engines still require a lot of strength, stability, and a good base of fitness to run through them efficiently.

How one

Stand with your feet shoulder-width apart and hold a barbell in the front rack position (i.e. hold it in front of you so it’s resting on your deltoids and your elbows are pointing up as high as possible).

Squat down until your hip bend is below your knees.

Get up as soon as possible. Once standing and not pausing, pull your chin back and press the barbell overhead until your arms are fully extended.

Lower the weight by bending your elbows and squatting once the weight is back on your shoulders. Don’t pause before crouching again.

Repeat for desired number of reps.

pro tip

I recommend a 1-2 second pause at the top of the thruster. For wallball, many athletes swing their arms in a circular motion to shake their shoulders while waiting for the ball to come back down. But many people prefer to keep their arms overhead until they catch the ball and crouch again.

If you’re someone who keeps your arms up, stopping at the top of the engine will mimic the action of keeping your arms in the air after throwing a wall ball. And by keeping your arms up while holding a weight, you can improve the endurance and stability of your shoulder muscles.

Being able to perform a barbell thruster starts with good front squat technique. Learn all about front squats in this ultimate front squat guide.

3. Kettlebell engine

Kettlebell thrusters are an ideal wallball alternative to a kettlebell. Like dumbbell thrusters, there are two ways to perform them – by holding a kettlebell to your chest with both hands, or by holding a kettlebell in each hand.

If you can, I recommend doing kettlebell thrusters with two kettlebells. Kettlebells are such a fantastic piece of exercise equipment because the weight is unbalanced, which challenges your stability and coordination. These effects are lost when holding a kettlebell with both hands.

Performing kettlebell thrusters with two kettlebells can train your shoulder and core stability while also providing the strength and cardiovascular benefits that wall balls provide.

How one

Stand with your feet shoulder-width apart and hold two kettlebells on your shoulders or a single kettlebell on your chest.

Squat down until you are below parallel.

Stand up as explosively as you can and without pausing, push the weight overhead.

Lower the weight and start squatting again as soon as the weight clears your head.

Repeat for all your prescribed reps.

pro tip

Kettlebell thrusters can bruise your forearms because the kettlebell’s weight is concentrated on your arms while you’re pushing the weight overhead. It should go away the more you do kettlebell thrusters, but there are also things you can do to prevent it.

For example, keeping your wrists straight while your arms are overhead can help prevent bruising on your arms by not putting too much pressure on a lean area of ​​your body.

You should also hold the kettlebell by the curve of the handle rather than the middle. This gives you better control of the kettlebell so it doesn’t move and bang on your forearms when you press the weight overhead.

Are you looking for a kettlebell for your home gym, but don’t want to spend a lot of money? Check out the 5 best kettlebells for the money (that are still well made).

4. Medicine Ball Slam

Medicine ball slams are an explosive move that require you to throw the ball to the ground instead of directly over your head. You mainly work your core, back and shoulders, but you also need to drive power through your legs to throw the ball down as powerfully as possible.

They’re also a fantastic conditioning exercise because you’re moving through the reps in quick succession.

How one

Stand hip-width apart and hold a medicine ball in front of your chest.

Raise your arms to raise the medicine ball overhead while coming up on your toes.

Press down hard to throw the medicine ball into the ground while tilting your hips back slightly toward the wall behind you.

Watch out for the rebound as the ball can bounce high off the ground.

Begin your next rep by picking the ball off the floor and bringing it overhead in one fluid motion before slamming it again.

pro tip

There are several ways to make this exercise even more challenging for your cardiovascular system. One of my favorite variations is to add a burpee at the end.

After hitting the ball down, bend down and place your hands on the ball. Step backwards with both legs at the same time so that you’re in a push-up position, and then jump your feet back in. When you stand up, bring the ball up with you. Raise your arms overhead in one fluid motion before striking the ball down and repeating.

If you decide to do this variation, I recommend using a slamball instead. Slam balls have a harder rubber cover but are slightly more flexible and shock absorbing. They don’t rebound as much as a bouncing med ball, so you don’t have to worry about the ball coming at you when you bend down to do your burpee.

Check out the differences between Wandballs and Slamballs: Wandballs vs. Slamballs: Pros and Cons and Which is Better?

5. Standing medicine ball chest throw

The medicine ball chest throw doesn’t require a squatting motion, but it’s a great alternative to wallball while seated since you can do it while seated on a box or bench.

And while you’re not throwing the medicine ball straight up like you would with a wall ball, you still need to throw it against the wall as hard as you can. You’re still using your pecs and shoulders to explosively throw the weight against the wall, and you’re training your upper body to handle larger amounts of volume.

How one

Stand about 2-3 feet from a wall, feet hip-to-shoulder width apart and knees slightly bent.

Hold a medicine ball to your chest.

Push the medicine ball away from you and throw it against the wall as hard as you can.

Catch the ball as it bounces back towards you.

You can either move through the reps in quick succession or rest a second between each throw.

pro tip

You can make this more of a core exercise by standing perpendicular to the wall and throwing the ball to your side instead of directly in front of you.

Holding the ball at about waist height, bring the ball to the hip away from the wall and twist the foot on the same side as you spin to throw the ball against the wall. Catch the ball as it bounces back to you, then repeat.

This variation can help improve your anti-rotational core strength, which helps improve your core stability during squats, deadlifts, and other heavy lifts.

For more ideas on how to tone your core, check out 9 Best Ab Exercises For Powerlifters.

6. Medicine ball cleans

Medicine ball cleans do not require you to press any weight overhead. But they still help you build muscular endurance in the same muscles used in wallball, including the quads and shoulders.

Medicine ball cleans, like wall balls, are usually programmed with high reps. You don’t really see less than 10 reps of these in a workout, so they can help you improve your work capacity when doing high-rep sets.

Additionally, med ball cleans are an excellent wall ball alternative for bad knees, as you can do a power clean instead of a full clean, meaning you’re only going into a partial squat when you “catch” the ball, rather than a full one to squat down.

You can also start by holding the medicine ball in a hanging position somewhere between your shins and the top of your thigh instead of starting with it on the floor. This prevents you from having to bend all the way down on each rep, which also helps reduce the stress on your knees.

How one

Place a medicine ball on the floor and stand slightly behind it with your feet shoulder-width apart.

With your back flat, bend down to pick up the ball.

Once your hips reach full extension (i.e. you’re in a fully standing position), pull your shoulders up and bend your elbows as if you’re doing a bicep curl.

Release the medicine ball without throwing it straight up or spinning it in the air.

When you catch the ball again, crouch down as low as you can.

Stand up while holding the ball in front of your chest

Gently touch the ball back to the ground and repeat for desired number of reps.

pro tip

A common mistake with any clean variation, whether you’re using a barbell, medicine ball, or dumbbells, is to increase the weight using only your upper body. But the hips also play a major role in movement.

You don’t want to bounce the med ball or push off them, but you should use them to generate power so you’re not just relying on your arms to get the weight to your chest.

You should also make sure that the medicine ball stays close to your body. Don’t let your arms push too far forward. This can cause you to have to jump forward to hit the ball, which can throw you off balance.

7. Squats and presses with land mines

The squat and press with land mines is an ideal wall ball alternative for those with shoulder problems. You’ll be pushing the weight up and slightly in front of you, rather than straight over your head, so your shoulders are in a slightly more comfortable position at the top of the movement.

It’s also another excellent wallball alternative for bad knees. The position of the weight encourages you to lean back more at the bottom of the squat, which prevents your knees from moving too far forward and puts more emphasis on your glutes and hamstrings.

How one

Insert one end of a barbell into a landmine attachment or wedge it in the corner of a wall.

Load the other end with your desired weight.

Lift the weight off the floor with an underhand grip and bring it to your chest. Adjust your grip carefully so that you enclose the dumbbell sleeve with both hands.

Squat down until you are below parallel.

Stand up and at the same time explosively push the weight up.

Lower the weight as you squat again and repeat for all prescribed reps.

pro tip

To make this exercise more challenging, try a shoulder-to-shoulder landmine engine. Begin by holding the weight on one side, squatting down, and as you stand up, push the weight up and across from one shoulder to the other.

Running side land mine thrusters requires you to move faster than a wall ball because you’re not waiting for the ball to come back down. Instead, you squat and push the weight up as fast as you can, which can make them more challenging from a conditioning standpoint.

Switching sides on each rep also introduces some anti-rotational core work into the movement, as your core will work to resist twisting as you shift weight from side to side.

To learn more about Wandballs read: What Are Wandballs Good For? (And why are they so heavy?)

How to make a wall ball with no weight

While you can’t fully replicate a wall ball without using weight, there are exercises you can do that will target some of the same muscles and get your heart rate up.

One such exercise is the squat jump. All you have to do is get into the bottom position of a squat, then jump as high as you can before landing and squatting all the way back down. If you want to include your arms in the equation a bit, you can use them as momentum, bringing them behind you when you squat and swinging them toward the ceiling when you jump.

If one crouch jump is too much, crouch and explode, but just get on your toes without jumping. This is another great wall ball alternative for bad knees as you can do a partial squat or squat to a high box if you can’t do a full squat.

Final Thoughts

Whether you have an injury or just don’t have enough space to do wall balls, there are plenty of alternatives you can do instead.

A good wallball alternative should work your cardio, quads, hamstrings, glutes, pecs, triceps, and core. It should also test your coordination and ability to perform dynamic movements under fatigue.

Whichever alternative you choose, you should also make sure it’s a movement you can do for at least sets of 10 reps to improve your overall work capacity.

Other alternatives for lower body exercises

About the author

Amanda Dvorak

Amanda Dvorak is a freelance writer and powerlifting enthusiast. Amanda played softball for 12 years and discovered her passion for fitness while in college. It wasn’t until she started CrossFit in 2015 that she became interested in powerlifting and realized how much she loves lifting heavy weights. In addition to powerlifting, Amanda also enjoys running and cycling.

If you’re ready to increase your strength, squeeze your core, and challenge every muscle in your body, then we’ve got the train for you. The wall ball exercise is a functional full-body movement that you can add to any strength or cardio workout. This explosive move is typically performed as part of a CrossFit workout. However, due to the results it has achieved, this exercise has now become a staple in most fitness facilities. Read on to learn more about the benefits of the wall ball move, how to safely perform this exercise, and wall ball exercise variations that can help you take your workout to the next level.

What is a wall ball exercise? The wall ball exercise is a compound, high-intensity movement that requires maximum effort from a large number of muscles in your body. Also known as the wall ball squat, this movement requires the powerful muscles in your lower body to squat while the muscles in your upper body contract to perform the push press phase of throwing a ball against a wall . To perform this move, you need access to a large, empty wall and a weighted wall orb. The standard wall ball exercise requires you to stand facing the wall. However, some variations change the position of your body to engage different muscle groups.

What kind of ball should you use? A wall ball differs from a medicine ball, which is smaller, harder, and not intended to be thrown against a wall. It also differs from a slamball, which is heavier, usually made of rubber, and designed to be thrown on the ground. Choosing the right type of ball not only makes the exercise more effective, but also protects you from injury. With that in mind, using a ball made specifically for this exercise is the best way to go when doing multiple rep sets. Wandballs are usually made of vinyl with a padded outer layer that makes it easier to catch. They come in a variety of weights ranging from around 6 to 20 pounds. When it comes to choosing the right weight for wall balls, the first thing to consider is your core and upper body. The ball should be heavy enough to make the exercise challenging but light enough not to affect your form. In other words, start light and progress to a heavier ball as you master the movement. Beginners might want to start with a lighter weight of 6 or 8 pounds, while intermediates might want to try 10 pounds or more.

What are the advantages of wallball? The Wandball exercise offers a variety of benefits and works just about every muscle group in your body. It also allows you to move your body in every plane of motion – front to back, side to side and in rotation. A typical wall ball exercise recruits multiple muscle groups, including your quadriceps

glutes

hamstrings

the back

chest

Shoulders

biceps

triceps

Core Muscles The wall ball squat exercise gets your heart rate up, making it a great way to improve your cardiorespiratory fitness and burn calories as well. It also helps increase your explosive power, which is a necessary part of many athletic activities. Also, performing this move can hone your hand-eye coordination and improve your throwing skills and accuracy.

How does a typical wallball exercise work? Choose the appropriately weighted wall ball and hold it in your hands. Stand about 2 feet in front of the wall, feet hip-width apart, toes slightly pointed out. Keep the ball at chest level. Make sure you tuck your elbows into your sides. Engage your core and squeeze the ball. The harder you squeeze the ball, the harder your core and shoulders have to work. Begin the downward phase of the squat while keeping the ball at chest level. Squat down until your thighs are parallel to the floor. Then propel your body up while throwing the ball at a vertical target about 8 to 12 feet up. Keep your arms straight. Tip: Choose a point in this target area and keep your eyes on it at all times. Catch the ball after it bounces, hold the ball at chest level, and crouch to repeat the exercise. Perform 10-15 reps for 2-3 sets. Or set the timer for 30 seconds and do as many as you can.

Wandball Variations Side Throws This variation of the Wandball exercise rotates your body sideways for a rotational movement that engages your core – particularly the obliques – chest and shoulders. Hold the ball in your hands, palms up. Stand perpendicular to the wall, right shoulder facing the wall, about 3 feet away. With your knees bent, squat down with the ball on the outside of your left hip. As you stretch your legs to stand up, twist your left foot, twist, and throw the ball against the wall. Stay in this position to catch the ball. Return to starting position and repeat. Do 10 reps on each side. If this movement is too difficult, start with a standing trunk rotation. Hold the ball at chest level, close to your body, and twist your torso left and right. Underhand Forward Throw For a deeper squat that works the adductors better, try the underhand forward throw. By pointing your toes outward, you’re recruiting your inner hamstrings and relying more on your glutes for strength. The underhand throw portion of the move pulls in your biceps and chest. Stand facing the wall as if you were doing a regular wallball exercise. Hold the ball in your hands and then place it between your legs. Get into a wide squat position. Engage your glutes, stand up, and throw the ball up toward the wall. Catch the ball and squat down to the starting position. Repeat 10 times. Reverse Twists This move requires a strong core and the ability to twist to either side. Only perform reverse rotations if you have mastered the basic exercise with the wall ball, have strong abdominal muscles, and have good upper body mobility. This exercise works your shoulders, upper back, biceps, chest, core, quads, hamstrings, and glutes. Hold the ball in your hands, palms up, with your back to the wall. Step away from the wall until you are at least a body length away. For example, if you are 6 feet tall, make sure there is at least 6 feet between you and the wall. Crouch, turn onto your right side, and throw the ball against the wall. You will be facing the wall over your right shoulder. Grab the ball after it bounces off the wall and repeat on the other side. Do 10 reps on each side.

Wall balls are a killer tool for conditioning, speed and muscle building. Here’s a breakdown of the best wall balls.

Wall balls are one of my favorite exercise machines of all time.

The ways you can train with them are only limited by your imagination.

Wall balls are a form of medicine ball (click here for a full review of the best medicine balls for training) and are primarily designed to be thrown against a wall (hence the name). They can also be used for passes as their size makes them easy to catch.

Wall balls are an important part of my daily training. I use my Bells of Steel Wand Ball (which they sadly no longer sell) for front squats as a tool to warm up for barbell squats. Lunge twists and Russian twists are other favorite exercises of mine to do with these bad guys.

When looking for the right wall ball for you and your training, there are a few different things to consider:

🔑 weight. Seems obvious, but heavier doesn’t always mean better. Medicine balls are generally used for ballistic moves, which involve moving weight at high speeds. Too heavy and you become sluggish and slow.

🔑Grip. For people who sweat a lot (like the author), grip is crucial. Wandballs are usually made of a soft leather, nylon, or PVC material that makes them easier to grip. After all, nobody wants to get a medicine ball in their face.

🔑 Price. Medicine balls are a bit widely priced, but they typically range from $50 to $130 depending on weight and brand.

Below I have compiled a list of the best medicine wall balls currently on the market.

Read on, choose the right wall ball for you, and bring some medicine ball love into your workout.

Let us do this.

Villain Medicine Ball

⭐Best high performance wall ball

Rogue makes some of the toughest fitness equipment in the world. Their adjustable weight bench is the centerpiece of my garage gym and countless home and commercial gyms use their stuff, from bumper plates to Olympic barbells. Though traditionally known for CrossFit, Rogue’s gear works for everyone, and their med balls kick everyone’s butt.

Rogue Medicine Balls come in 11 different weights, ranging from as little as 4 pounds to a whopping 30 pounds. They’re double-stitched with durable nylon to withstand the daily beatings of the gym. Wand balls are a staple of CrossFit training, so it’s no surprise that these balls are extremely well made and durable.

In terms of cost, Rogue gear has always tended towards the pricier side of things. The 30-pound balls, for example, are just over $120 (check Rogue’s website for current pricing and availability), though they offer free shipping on some orders.

Amazon Basics training wall ball

Amazon has entered the fitness equipment market in recent years with a range of equipment, including foam rollers, kettlebells, and flat weight benches.

Your Wandballs are tightly wrapped in a durable PVC leather material. Loops at the end of the seam prevent the ball from loosening over time and make storing the ball a breeze.

Amazon Basics sells these things in three different weights, from 10 to 25 pounds, with the latter costing around $50 (check Amazon for current prices).

Built to last with a 12 month guarantee, their wall balls are a colorful and well designed ball that will take your training to the next level.

Day 1 Soft wall fitness balls

Medicine balls are a great tool mainly because of their versatility. Whether you want to do squats, chest passes, or wall balls, they’re a guaranteed way to get your workout up to 11.

The Day 1 Fitness Wall Balls do the job perfectly. Day 1 Fitness Medicine Balls come in a variety of weights/colors from 6lbs to 30lbs and are also available in sets to cover all your training needs.

With nearly 800 five-star reviews (and counting!), people love these things. So much so that they very often sell out on Amazon (check Amazon for current availability and prices).

J-Fit Wall Medicine Balls

With a durable vinyl outer shell, the J-Fit Wall Medicine Balls are perfect for wall balls. They’re hand-stuffed and give the ball enough “bounce” to come back to you when you throw it against the wall.

The outer layer provides enough grip to keep the ball from slipping out of your hands when you’re sweating all over (like I tend to be), and triple stitching ensures the ball won’t fall apart over time. J-Fit sells these Bad Bopys in a variety of weights, ranging from a 4-pound to a 30-pound model.

J-Fit items are always competitively priced, whether it’s rubber hex dumbbells or plyometric boxes. The 30-pound Wandball retails for about $65 (check Amazon for current pricing and availability), making the J-Fit an excellent, inexpensive Wandball that still gets the job done.

Garage Fit Ballistic Wall Ball

Best 40-pound medicine wallball

While not a big player in the home and garage fitness market, the Garage Fit Wandballs are built for tough use and ready to rock and roll.

The outer layer is a soft, “grippy” synthetic leather that keeps the ball secure in your hands no matter how sweaty you get during your workout. The heavy-duty stitching is perfect for keeping the ball packed together for extended use, and the hand-fill is properly balanced so catching the ball is a breeze.

Garage Fit sells these monsters in weight ranges from 6 pounds all the way up to Godzilla-sized 40 pounds.

Soft, durable, and built to bounce (but not slam – if you want a slam med ball or slam ball specifically designed for that purpose), Garage Fit’s med balls are also competitively priced (see Amazon). current prices and availability).

Most of us know the feeling of burning lungs, weak, limp arms and legs that are about to buckle. We’re talking Wall Balls — the dynamic squat and press exercise that made CrossFitter famous for its conditioning and fat-burning benefits. If you haven’t had the pleasure of trying Wandballs yet, you’re in for a nightmarish treat. We say nightmare because these will test your cardio beyond what you’re probably used to. And we say give yourself a treat, as you’ll be amassing some serious shoulder and leg endurance. (Not to mention the wallball crushing replays look pretty badass.)

Below is everything you need to know about wall balls: how to make them, their benefits, how to program with them, and alternatives to try.

Wall Ball Video Guide

In the video below, former BarBend editor Jake Boly and CrossFit trainer Andre Crews walk you through each step to hitting perfect wall ball reps.

[Related: Burn Fat and Boost Your Performance with Body Conditioning]

How to do the wall ball

The Wandball is an endurance and work capacity building move performed for either high reps or time.

Step 1 – Setup

Place your feet shoulder-width apart with toes about 8-12 inches apart from everyone (facing the wall). Then grab a medicine ball or slam ball and hold the weight directly under your chin with your elbows tucked. Tighten your core, tighten your back, and make sure you feel stable. Remember to pull your ribs down into your body and make sure your abs are tight.

Form tip: Don’t be stingy in this position. Squeeze your shoulder blades back to maintain an upright posture.

Step 2 – Squats

Before you begin the squat, touch your feet to the floor. Keep your feet planted firmly on the floor, then rotate them outward until you feel your quads, hamstrings, and glutes light up. Then drop down and keep your torso upright until the bottoms of your thighs are parallel to the floor. If possible, try to squat deeper.

Form Tip: Remember to press the backs of your hamstrings into the backs of your calves. The deeper the squat, the better (usually).

Step 3 – Stand up and throw the ball

Stand up, keep your hips under you and don’t let your chest and upper body sag forward. When you reach full extension, accelerate and continue pushing the ball overhead and throwing it at a target on the wall above you. Catch the ball on the way down and go straight into your next rep.

Form Tip: Keep your hips under you as you stand up and tighten your glutes vigorously as you stand up. Be aggressive when you stand up to create more upward momentum.

Advantages of wall balls

Below are some benefits of performing wall balls, either as an overall movement or within a metabolic cycle.

More endurance

The wall ball is a two-in-one exercise that builds serious shoulder and quad endurance (through throws and squats) and cardiovascular endurance. The continuous squatting and tossing is a full-body movement that causes severe burns to the lungs and muscles. Additionally, this move is usually performed over many reps or time, which is another reason why your entire system is under siege. The good news is that you’ll develop a tolerance for high reps and cardio that you don’t earn on a treadmill or stationary bike.

Better squat form

The first half of the Wandball is essentially a goblet squat, a beginner-friendly move that reinforces proper squat mechanics. The great thing about wall balls is that you can instantly program tons of them into a workout to add quality reps and motor movements for beginners and/or reinforce proper squat patterning for pros.

midline stability

Midline stability refers to your ability to stay straight throughout all movements. Core strength is an important factor, but so is overall proprioception, balance, and awareness. The wall ball allows you to move through multiple planes of motion while putting extreme strain on your muscles and cardiovascular system. If you can make it through sets of wall balls, you’ll be more stable overall, and that stability will carry over into every exercise you perform.

Muscles being worked on by Wall Ball

It’s probably easier to list the muscles that the wall ball doesn’t affect. Having said that, below we will list the main muscles worked by wallballs.

quadriceps

Your quads straighten your knees, which is what happens during a squat. Considering that half of the ball’s motion on the wall is a squat, you can bet your quads will feel it by the end of the first set.

shoulders and upper chest

The shoulders and upper chest muscles are used to toss the ball overhead after reaching extension while in the crouch. By tucking your elbows more into your body, you can conserve shoulder endurance and increase demands on your triceps and chest.

glutes

The glutes extend the hips as you stand up. For wallballs, it’s helpful to open your hips at the top and flex your glutes to maximize leg and hip drive.

triceps

The triceps work to extend the elbows needed to throw the wall ball completely overhead high enough to hit the target. The triceps are a secondary muscle group used, meaning while they’re not the primary mover in the exercise (like the quads and shoulders), they still play an important role.

Who should do the wall ball?

Below are a few reasons why strength, competitive, and fitness athletes can benefit from performing the wall ball.

strength and strength athletes

This isn’t really an exercise for strength athletes. The weight of the medicine ball is nowhere near enough to prime the body for heavy squats, deadlifts, and presses. And while work capacity is an important factor for all strength athletes, there are more practical ways to improve conditioning—like rows, loaded carries, and higher-rep sets with heavy weights.

That said, it’s a great way to warm up before a workout session. You’ll refine your squat mechanics while warming up your muscles. Just don’t overdo it. Stick to 2 sets of about 15 reps with a light medicine ball.

fitness athlete

For CrossFitters and other functional fitness athletes, the wall ball is a common competitive move. As is common in these sports, the reps are often very, very high. So code accordingly and run them often.

Average population

If you are a general gym goer, we recommend programming the Wand Ball as part of your warm-up for the same reasons listed under Strength Athletes, or for post-workout conditioning.

Wall Ball Sets, Replays and Programming Recommendations

Because of the lightweight, high-rep nature of the Wand Ball, you can really only use it for two things – better squat form and muscular endurance. Do you want more leg and shoulder muscles? Stick to leg exercises and proven shoulder movements. For strength gains, it’s better to lift heavier weights for proven set and rep ranges. The wall ball is a special and specialized exercise.

To improve squat mechanics

Wall balls can be a great way to strengthen proper squat mechanics, improve the squat stretch reflex system, and increase lower body work capacity. You can start your session with this as part of a warm-up. Do two sets of 15 reps, resting 30 seconds between sets.

To improve muscular endurance

This is a full-body, full-range move, which means it can have a high metabolic cost for anyone doing it. Either do four sets of 25 reps, or set a timer for five minutes and try to rack up as many reps as you can. Rest 30 seconds between sets, then rest as needed for the five-minute challenge.

Wallball alternatives

Below are three wall ball alternatives that coaches and athletes can use to improve squat mechanics and muscle hypertrophy/endurance.

Dumbbell Thruster

The thruster is a full-body squat-to-press exercise that, like the wallball, increases muscular endurance and improves squat mechanics. However, unlike the wall ball, the thruster can also be programmed to build strength and is a useful exercise for strength and power athletes looking to increase leg drive and leg strength and power. The addition of external loading — with dumbbells, kettlebells, or barbells — makes this a great wall ball alternative for those who want to use the squat to press movements to build serious strength and power.

https://youtube.com/watch?v=u3wKkZjE8QM Video cannot be loaded because JavaScript is disabled: The Dumbbell Thruster (https://youtube.com/watch?v=u3wKkZjE8QM)

[Related: The Best Dumbbells for Durability, Customization, Premium Options, and More]

Landmine Squat to Press

The barbell landmine press squat is similar to the wall ball and thruster in that it can improve squat mechanics, endurance, and strength. The land mine attachment allows you to hit the move from a slightly different angle and can be used for people who have trouble going overhead with a barbell due to shoulder injuries or mobility issues. The 45 degree angle of the land mine press is usually more comfortable for the shoulder joint.

https://youtube.com/watch?v=_mfORB47xMs Video cannot be loaded because JavaScript is disabled: Landmine Squat Tutorial (https://youtube.com/watch?v=_mfORB47xMs)

[Related: Increase Your Press and Squat With the 6 Best Landmine Exercises]

Jump into a crouch

The jump squat is a basic plyometric exercise that anyone can do with no added weight (you can use a weighted vest or dumbbell if you like). This is a great alternative to wallball as it helps build athleticism, strength and improve squat mechanics.

[Related: Here’s How to Do the Dumbbell Jump Squat]

frequently asked Questions

Are wall balls a beginner-friendly exercise? Wall balls can be a beginner-friendly exercise once you understand how to squat properly. When you do this, use lighter loads to increase work capacity and improve squat mechanics. Otherwise, focus on mastering bodyweight squats first and then cup squats before progressing to this variation. Can Wall Balls Help Me Bend More Weight? No not true. That means you can sometimes use them to reinforce proper squat mechanics needed to squat heavier with a barbell, improve front squat position, and increase lower body work capacity. All of these factors come into play in larger squats. How hard can I train wall balls? You can go as heavy as you can while still maintaining proper form. However, we recommend performing no fewer than eight reps and at a good pace. Remember, this move is about high reps and endurance. So stick with less weight.

Featured image: Luka Funduk/Shutterstock

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Is it okay to take my pills out of their pack and carry them in a different container? By Emily @ Planned Parenthood | Jun 22, 2015 4:14 pm Category: Birth Control Share this Twitter Facebook Tumblr

I am currently taking Alesse 21 tablets. They are all pink. Can I take them all out and put them in a container for easier carrying in my purse? Does each pill have the same dosage? Or do I have to take it in the order it comes?

When it comes to making sure your birth control pills are working, it’s important to remember to take one every day. For some people, that means noting the days of the week as they’re listed on the packaging so they know they haven’t forgotten anyone. What’s getting in your way might be that you don’t like popping that packet of birth control pills out of your purse in public (although there’s no shame in it!), or maybe you collect really old pill boxes. Anyway, you still have to take this pill every day to make sure it works, so good for you for trying to make a plan!

It’s only safe to take pills out of the blister pack and put them in another container if you’re taking a specific type of birth control pill called monophasic pills. With monophasic pills, all active pills in the pack contain the same combination of hormones and are identical. The other type of birth control pill, called multiphasic (or two-, three-, or four-phase pills) contain different amounts of hormones on different days and need to be taken in the correct order, so don’t mix them all together in one container.

Talk to your doctor or nurse to find out if your pill is monophasic or multiphasic. If you put them in a different container, read the storage requirements that come with your recipe to make sure you choose the right type of container. Generally, it needs to be something airtight that protects your pills from moisture.

If you want to keep your birth control somewhere where no one can see it AND don’t want to worry about remembering to take a pill every day, you can switch methods. The IUD and the implant are two super effective methods that last up to several years and are completely invisible.

-Emily at Planned Parenthood

Tags: birth control pills, how to use birth control pills, types of pills

Save that space for bandages and toothpaste instead. Store medication in a cool, dry place, such as B. in a linen closet in the hall, in the bedroom closet or even in a kitchen cupboard away from the stove. If children or animals can get into these spaces, consider a higher shelf or locker.

SPECIAL PACKAGING Don’t be fooled by expensive special packaging designed to ‘protect’ medicines, such as: B. Air cushion or film packaging. There’s no evidence that this packaging protects medication any better than a standard pill bottle, said Dr. McKennon.

However, never remove the medication from its original packaging, where it could be more exposed to the elements. One exception: Elderly or seriously ill patients often need everyday pill boxes to keep their dosage accurate. These should be stored in a cool and dry place.

A special note about insulin: It can break down easily when frozen or too hot, said Dr. Vivian Fonseca, physician and President-elect of the American Diabetes Association. Unopened bottles of insulin are best kept in the refrigerator. Opened bottles, on the other hand, can be kept at room temperature, which also makes injections more comfortable.

PRECAUTIONS WHEN TRAVELING Temperatures inside a car can skyrocket when it’s parked in a sizzling lot or driveway. That’s why it’s best to keep medication in a purse or separate bag when traveling. When you leave the car, take the medication with you.

During the hot summer months and cold winter months, be careful when driving to the pharmacy. Come straight home with the precious cargo.