Wall Ball

The wall ball — squat down with a med ball at the chest, then explosively stand and THROW the ball to a high target on the wall. Catch the rebound, drop back into the squat. CrossFit classic conditioning. ▶ HOW TO PERFORM: Stand facing a wall with a med ball at the chest, feet shoulder-width. Squat DOWN — chest stays up, knees track over toes. Drive UP through the heels — at the top of the drive, EXPLOSIVELY THROW the ball up to a high target on the wall (typically 9-10 feet for women, 10-11 feet for men). Catch the ball at the chest as it returns, immediately drop into the next squat. Continuous rhythm. ▶ KEY POINTS: • Throw is HIP-DRIVEN — generate power from the squat, not the arms • Catch at the CHEST — the ball returns to the start position • Hit the HIGH TARGET every rep — consistent height ▶ COMMON MISTAKES TO AVOID: Throwing with the arms before the squat finishes loses the leg drive. Cutting the squat depth short cheats the conditioning. This is a silent form demo. For deeper coaching cues, the science behind the movement, and full programming guidance, get the trainer's manual: 📘 The Unbroken Method (Trainer Edition): https://a.co/d/05Yl1hne 📗 Your Guide to the Journey (Client Edition): https://a.co/d/09X5Mmx2 🆓 Free Consultation (San Diego / Rancho Bernardo): https://www.unbrokensd.com/booking-calendar/complimentary-consultation?referral=service_list_widget 🌐 Website: https://www.unbrokensd.com 📺 Subscribe for the full exercise library — over 1,500 movements when complete — Eugene Neal, Marine combat veteran, 27-year Certified Personal Trainer Train hard. Stay unbroken. #UnbrokenMethod #PersonalTrainer #ExerciseForm