![]() ![]() This is my preferred wall ball substitute since I train at home in a garage with a low ceiling and very little wall space and don’t have an ideal spot to throw wall balls against outside my house. Dumbbell Thrusterĭumbbell thrusters are an excellent wall ball dumbbell substitute because they mimic the action of squatting down and pushing a weight overhead in a fluid motion as you do with a wall ball. Learn more about GPP workouts in GPP Workout For Powerlifters: What Is It? How To, Benefits. ![]() Wall balls can be incorporated as part of a general physical preparedness (GPP) training routine. You won’t be able to throw the ball to a 9- or 10-foot target without putting some force behind your throws.Ī good wall ball substitute should also be dynamic in nature and require you to cycle through reps quickly as opposed to a static exercise like a squat or shoulder press where you may grind through heavy reps. Wall balls help develop power and explosiveness because you have to use both your upper and lower body to throw the ball as hard as you can to hit your target. Wall balls require you to get into a full squat while holding a wall ball at your chest before exploding up and throwing it as high as you can - typically to a 9’ target for females and a 10’ target for males, which is the standard in most CrossFit workouts.Įven if a wall ball substitute doesn’t require you to throw a weighted object against a wall, it should still involve some kind of squatting motion in which you also push a weight overhead as you stand up without breaking up the two movements. If you’re a powerlifter and you’re looking for other ways to do cardio, check out 10 Best Cardio For Powerlifters (Science-Backed). And it takes effort to be able to hit the same target with each rep.Īs such, a wall ball substitute should also get your heart rate up, help improve your overall work capacity, and test your ability to think quickly when you’re fatigued. You sometimes have to react quickly under fatigue if the wall ball comes down faster than you expect or if it bounces off the wall at an odd angle. You need a bit of endurance to be able to do them.Īs if that wasn’t enough, wall balls also test your reaction times, coordination, and accuracy. ![]() Challenge Your Cardiovascular System and Coordinationīecause they’re an explosive movement, work multiple muscle groups, and are often done for high reps of at least 10 per set, wall balls challenge your cardiovascular system. It helps you stay upright as you’re squatting while holding the ball at your chest and prevents your body from twisting excessively throughout the movement.Ī good wall ball substitute doesn’t have to work all of these muscle groups, but it should target at least some of them. Your core is also involved in wall balls. The shoulders and pecs work to push the wall ball away from you as you throw it overhead while the triceps assist in the straightening of your arms. The shoulders, triceps, and pecs are all involved during the throwing portion of the wall ball. ![]() If you’re interested in learning more about all of the muscles used in the squat, check out Muscles Used In The Squat (Ultimate Guide) The hamstrings assist with that hip extension while also helping to stabilize the knee. The glutes are responsible for extending your hips as you come into a standing position. The quads are responsible for extending your knees and straightening your legs as you come up from the bottom of the squat. Wall balls are considered a total-body movement, but they primarily work the following muscle groups: Challenge your cardiovascular system and coordination.What Makes A Good Wall Ball SubstituteĪ wall ball substitute should be able to do one or a combination of the following: I’ll also provide some wall ball alternatives you can do without weight. In this article, I’ll discuss what makes a good wall ball substitute and show you how to perform each of the alternatives correctly. There are also alternatives you can do if you don’t have any equipment or weighted objects available. However, you may need to find a wall ball substitute if you work out in a home gym with low ceilings, you don’t have a wall ball, or you don’t have anything to throw your wall ball against. Wall balls are a staple in CrossFit and functional fitness workouts, and they’re an exercise that nearly everyone can benefit from. ![]()
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