Wall Ball (Medicine Ball Throw)
Muscles worked: Quads (assisted by glutes, front delts).
How to do it
- Stand arm’s length from a wall holding a medicine ball at your chest.
- Drop into a full squat, keeping the ball at your chest.
- Drive up explosively and throw the ball to a target high on the wall.
- Catch it on the way down and sink straight into the next squat.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Full squat, then throw to a high target on the wall
- Catch the ball and drop straight into the next squat
Logging it
IronPack suggests working in the 10 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Barbell Back Squat - quads, glutes
- Front Squat - quads
Track the wall ball (medicine ball throw) properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.