Squat low, then launch the ball high up the wall.
Use your legs to throw, the ball should leave your hands as you stand.
The Wall Ball is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Wall Ball primarily works the Quads with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
