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Making the Most of wall ball Targets: What You Need To Know
Ready to take the challenge? Go ahead and test your skills – see how long you can keep going at wall ball throws!
I bet you can’t wait to try it!
You’ve probably seen this exercise featured in CrossFit competitions, but it is so much more than that. Don’t be fooled by its simplicity. Wall balls are beneficial for athletes of all levels – not just those who happen to go to the nearby CrossFit Box doing circuit training.
A Wall ball target is an excellent tool for every fitness enthusiast and can easily fit into a workout routine. If you are looking to develop accuracy, coordination, and speed in your workouts a wall ball target can help. With wall ball targets, you can stay focused on improving your skills while having fun at the same time!
You don’t have to spend a fortune on wall ball targets either – there are plenty of wall ball target options out there to fit your need and situation. And for the handy fitness fan, there are even several DIY wall ball target projects.
That’s why I have gathered as much relevant information in this article. To learn more about making the most of wall ball targets and how they can help any fitness enthusiast get more out of their workouts!
Even if my suggestions don’t work for you, I’m confident that this will provide the necessary guidance to find your ideal home gym equipment!
Before I do that I want to be mindful.
For all of you in a hurry, and just want to make sure you are in the right place here is the
Wall Ball Target round up
Wall Ball Target for rack
- Rep Fitness – Wall Ball Target – for 4000 and 5000 series racks
- Titan Fitness – Wall Ball Target – for t-3 or x-3 series racks
- Rogue – Wall Ball Target – for Infinity and Monster Lite racks
- Rogue – Wall Ball Target – for Monster series racks
- Body-Solid – Wall Ball Target – for SPR 500 or SPR1000 racks
- The Fringe Sport Universal Wall Ball Target
If you have a rack and want to add a target to it, forget the rest and have a look at this wall ball target for rack post !!
Wall Ball Target for Wall
- Rep Fitness – Wall Ball Target – for 4000 and 5000 series racks
- Titan Fitness – Wall Ball Target – for t-3 or x-3 series racks
- PRX Perfromance – Prx Wall Ball Target
- The Fringe Sport Universal Wall Ball Target
If you are convinced of the benefits of a wall ball target and want to stick one to your wall right now, look no further and go to the Wall ball target for wall post !!
Wall Ball Target for Garage
- Rep Fitness – Wall Ball Target
- Titan Fitness – Wall Ball Target
- PRX Perfromance – Prx Wall Ball Target
- The Fringe Sport Universal Wall Ball Target
If your garage gym is missing a wall ball target, the Wall Ball target for Garage post is your place to go!!
Double Wall Ball target
- Rep Fitness – Double Wall Ball Target
- Rogue Fitness – Double Wall Ball Target
- PRX Perfromance – Prx Double Wall Ball Target
- The Fringe Sport Universal Wall Ball Target
Everything you want to know about double wall ball targets can be found in detail in this Double Wall ball target post
Before I get lost in the details, this is what I will be talking about in this post
In this Blog Post
- How High Should a Wall Ball target be?
- What muscles does a med ball throw work?
- What are the benefits of doing wall balls?
- Conclusion
- A final and important disclaimer
- Continue your Fitness journey
I’m sure you are excited and ready to dive in and learn more!
How High Should a Wall Ball Target be?
For Crossfit or HyRox events and training the standard height of a wall ball target is set at 10 ft (3 meters) for men and 9 ft (2.75 meters) for women.
Crossfit and HyRox rules and regulations are pretty strict when it comes to thrusting a wall ball to a target. Amount of repetitions, Depth of the Squat, hitting the height of the target, recovering the ball after a noncompliant throw, and doing it again.
If you are not concerned about training for a specific event or discipline, there is nothing against setting other wall ball targets for yourself. Depending on your strength and fitness level you can work and program however you like. And eventually, work your way up towards the competition height of where to place the target.
The weight of the ball and the height of the target are key elements you can dial in to push yourself to that next level. The key idea is to make sure that you challenge yourself, while you make sure the exercise is performed with the correct form.
Throwing a weighted medicine ball seems so simple. Don’t be fooled though, I’m convinced that after rep 25 of 150 you’ll be thinking something different together. When executed correctly it can become a challenging, fun, and rewarding key element of your workouts.
This brings us to the next point,
What muscles does med ball throw work
Throwing a med ball to a wall ball target is a combination of a squat, going into a jump, and an overhead press. It’s a solid compound movement, triggering a multitude of muscles in your body. And because of the large number of repetitions, it’s high-intensity and cardio-intensive too.
The squat prortionThe squat portion of the exercise will engage your quads, hamstrings, and back. Drop your hips below your knees to go into a full squat position. Maintaining your upper body in an upright position during the squat, while holding the weighted ball in front of you will give your core muscles a run for their money. This exercise alone is known as a wall ball squat.
When you explode out of the squat position into a push-press motion your chest, shoulders, biceps, and triceps all fire up to thrust the ball toward the wall ball target. Hitting it in the center bullseye or higher. Anything lower is a failed rep.
What are the benefits of doing wall balls?
Wall ball target throws are a great exercise to incorporate into your workouts because of the broad range of muscles you engage in one seemingly simple exercise. When you get the technique right over time you can graduate to heavier loads for the wall ball and aim at a higher Wall Ball target.
This will certainly help improve all aspects of fitness:
Improve Stamina, make sure you keep on throwing that weighted wall ball to the target for a high number of reps correctly. And if you would fail to do so, pick up the ball and do it again.
Improve Cardiovascular Endurance, Doing the wall ball target throw smoothly and at a steady pass, will get your heart pumping and over time improve your ability to do more reps in a shorter time.
Improve Strength, Front Squating, and Overhead Pushing a weighted ball requires muscular strength. If the weight is not challenging enough anymore over time, the weighted wall ball will give you enough range to keep on making it harder with standard 14-inch wall ball weights ranging from 6 lbs up to 30 lbs. And even more.
Improve Power, push yourself by Thrusting the weighted ball in the shortest amount of time with proper form. The faster you can do this the more powerful you are at this exercise
Improve Speed, How fast can you complete 75, 100, 125, or 150 reps doing this exercise? You can keep on challenging yourself and become as speedy as possible
Improve Flexibility, performing a proper squat requires you to drop your hips below the knees. Loosening up your hips, calves, and ankles to make sure you can do the full squat exercise is a great way to keep on improving your overall flexibility. Assuming you are healthy, able, and capable of course. For anybody who is recovering from an injury or has issues with this working to solve that problem first is always a great start.
Improve Agility, The wall ball target throw is a whole-body compound movement. While exploding upward and thrusting the ball, you also have to react to the bounce back of the ball and catch it again. All of this is constantly testing your agility.
Improve balance, The wall ball target throw will challenge you to keep a stable position at all times. While sitting in the squat, performing the jump-throw and capturing the wall ball, and landing in the start position again to do it all over again. All of these are perfect to train and maintain balance
Improve coordination, The wall ball target toss is a perfect exercise to train your ability to execute a smooth and controlled motion and engage the right muscles at the right time. The proper form of the squat while keeping your core and upper body tensed. This will set you up to explode out of the squat and push the weighted ball upward. Making sure you think about the exercise rather than just going through the motion. Always concentrate on executing the exercise correctly without introducing Slop (loss of power, balance, or strength because of poor form and muscle engagement). You’ll be surprised how your coordination will improve with one simple exercise.
The next time you hear the question, what does throwing a ball against a wall do, you can tell that it is an excellent exercise to help you improve your overall fitness. You may just surprise yourself with how much progress you make within a short period of time!
Conclusion
Many of us are looking for ways to improve our overall fitness, but it can be challenging to know what to tackle first.
If you have done them for a long time, traditional exercises like running or lifting weights can become boring quickly and don’t always target the full range of muscles you intend to train. Yet we all want more stamina, cardiovascular endurance, strength, power, speed, and agility – but how do we get there? Is it possible to get there with simple exercises?
I hope that after reading this article you know that wall ball target throws are the solution to spice up things. Wall ball targets can help you achieve those goals and more! With the right form and technique, throwing wall balls at a target wall can be incredibly rewarding as you progress toward achieving your desired fitness and health.
As always, I appreciate you for taking the time to read this article. The last thing I want for you is to get hurt. To make sure you fully understand,
A Final and important disclaimer
Homegymadventures.com articles are not intended to be a substitute for professional medical advice, diagnosis, or treatment — nor should any information shared here be taken as such. Before taking any action related to your health, we strongly recommend consulting with a healthcare practitioner first. Here is our disclaimers page for more and detailed information
Continuing your fitness journey
After reading this post, you can’t help but think that choosing a wall ball Target is no problem. But where do you find the ideal wall ball? And what weight should you start with? This just turned into more work. That’s why I created this post for you.
Or if you are excited and want to learn more about the other types of medicine balls available on the market.