How to improve wall balls? We have some interesting tips for you!

Wall ball is an integral part of CrossFit. Put 150 of them on, and you've got Karen, one of the cornerstones of the sport's training. This exercise looks simple. Squat under parallel bars, toss the ball up the wall, catch and repeat. How simple, right? Wrong. Once you slap the ball, you'll find that there's a lot that can go wrong with this exercise. Here are five tips on how to perform the wall ball exercise correctly.

Proper distance

Proper distance from the wall is crucial. If you're too close to the wall, you'll be throwing the ball at your head and often the wall won't even touch it. If you're too far away, you'll go to the trouble of catching a ball that won't come back. Of course, standing too far from the wall is better than standing too close.

Stand against the wall below the point you want to hit and stretch your arms out. Stand with your toes touching the wall. This will be 50-65 cm from the wall. Try the exercise from this position and adjust the distance as needed. Do not move more than 10 cm from the starting position.

Squat deep

Athletes sometimes think that partial squats save them energy. However, the result is the opposite. It costs you the most energy to slow down the movement. It's easier to drop all the way down and bounce back up at the bottom. There you will use the stretch and shorten cycle of the muscles that act like springs, and the whole movement will be more efficient.

Catch the ball correctly

You want to catch the ball from the bottom (not the sides), as close to your body as possible, with your wrists about 15 cm apart. Catching it from the side could cause your chest to fall forward, making the ball seem unnecessarily heavy, and it could fallout. When the ball first touches your hands, you should still be standing with your hands in front of your face. Only start the squat after contact with the ball. Squatting before contact with the ball will result in a heavier feel from the squat itself. When you do more repetitions, such technique will take its toll.

Rest when you can

Whether you practice wall balls or not, holding your arms above your head is exhausting. Every 5 reps or so, when you drop the ball, quickly clasp your hands together and shake them out. Your shoulders will appreciate the short break.

Don't hold your breath

As with all other exercises, breathing is essential for efficiency and endurance. Breathing in sync with repetition creates a rhythm in your workout. Inhale as you move down, exhale as you move up.

Conclusion

No one learned from the sky. Concentrate on one or two of these techniques with each wall ball workout. Once you've mastered one, move on to the next. With enough practice, these tips will become second nature to you.