What are they?
A wall ball is an extremely useful piece of equipment which can ramp up any exercise regime. Designed to work multiple muscle groups in unison, it’s no wonder it’s becoming increasingly popular in boxes and home gyms alike.
Wall balls allow users to use explosive movements which promotes functional fitness movements.
In this article, we will be exploring the health benefits of wall balls, how to use them in any given space and some exercises for you to try.
The Benefits
As previously mentioned, wall balls promote explosive movements which require multiple muscles being used, and additionally provides fantastic means for improving cardiovascular fitness, cardiorespiratory fitness, and strength.
Due to the high intensity of which people use wall balls, they tend to burn a lot of calories and allow users to lose weight.
Wall balls also aid in improving the body’s balance and coordination. When they’re typically thrown, the core is engaged which plays a huge role in retaining stability, and the body needs to react to receive the ball which helps with total co-ordination.
How to use at home and at gym
The wall balls are perfect for any given space. The use of them in boxes can allow room for over-head movements, however now a huge amount of space is required. If you have a wall, you can throw it against, and a given space for movement.
Exercises
Squat-Throw
Begin with your legs shoulder-width apart with the ball held to your chest. Lower yourself down into a squat. upon the up-phase and using momentum generated from your legs, throw the ball to the wall over your head. Once you’ve caught the ball you can begin the cycle again.
Crunch throw
Sitting on the ground with the ball pressed to your chest and legs stretched in front. Lower your back towards the ground as you would when performing a crunch. As you engage your core to lift yourself back to the starting position, throw the ball against the wall and catch it as it bounces.
Twist-Lunges
Begin by holding the ball in front of you, in line with your chest. Step backwards with your left leg into a lunge and twist your upper body to the right. Reverse this movement then repeat for the right leg.
Rolling push-up
Begin by propping yourself in a high plank position and place one hand on the ball. Keeping your weight focused on the other hand, complete a full press-up. As you rise back in-to the high plank position, roll the ball to the other hand and repeat.
