The release of CrossFit Open Workout 20.5 has reignited talk about Wall Balls.
It is a dreaded exercise but it must been done in 20.5. 120 wall-ball shots, 20-lb. ball to 10 ft. to be exact.
Here are some tips and tricks to improve both your Wall Balls form as well as function.
Catching and Positioning the Ball
Keeping the ball as close as possible to your body is key to this exercise. The further the ball travels from your body, the heavier it will feel. A wall ball smashing in your nose is a friendly remainder that form is key here.
Position your hands to the sides and slightly towards the bottom of the ball during the catch. In conclusion, if you focus on hand positioning you’re less likely to drop the ball figuratively and literally.
Stand the Right Distance from the Wall
This sounds like a no brainer. Though, a lot people forget with Wall Balls is how you start is how you may finish. In other words, if you stand too far away from the wall you’re going to give yourself a lot of extra work. Your arms, core, and legs don’t want to do anymore work than they have to here.
To find the correct distance and place the ball in two hands with your arms fully outstretched.When the ball touches the wall that means you have found the correct starting position.
Take the Weight of the Ball
Good rhythm during Wall Balls is key to not wasting excess energy. Similarly, great form is key to not gassing yourself out as well. Make sure your squat game is on point and let your legs absorb a lot of the weight here.
After that, watch for high hand placement to keep the reps flowing. Momentum can be your best friend during this exercise, so use it to your advantage.