MOVEMENT TIP: The Wall Ball

The Wall Ball is a great little movement that you will encounter fairly early in your Crossit journey. It looks simple enough, a bit of a cross between the Squat and the Push Press, as demonstrated here by CrossFit Seminar Staff member James Hobart. Start the movement with that perfect squat you learnt in our squatting series, then drive up through the heels to create some upwards momentum with your hip extension like you did with the push press, making it much easier to throw the ball up to touch the wall or marker at the designated height. In your quest for height, don't neglect the performance points of that perfect squat you worked so hard to achieve previously!

Points Of Performance

• Hold dumbbells at full arm extension


• Maintain lockout througout movement


• One leg steps forward


• Keep heel of forward leg down


• Raise heel of back leg


• Lower torso until back knee touches the ground


• Forward leg shin remains relatively vertical


• Complete at full hip and knee extension


• Opposite leg begins next step


• Can be performed with 1 or 2 dumbbells