We all love Wall balls.
And there is a very specific reason. Everyone likes to throw objects at something.
Of course we would prefer more - how to say - personal targets against which to vent our anger (I don't think I should point them out to you).
But even the wall is not bad.
Index
Wall ball: why?
Actually, Wall balls are especially popular to our coaches.
The reason why the excellent Glassman tells us directly, more or less with these words:
The wall ball combines two classic and functional movements of the Weightlifting which, performed in sequence with low loads and in time, become a metabolic conditioning tool with enormous potential.
First, a review
How do you perform a wall ball? Let's review the phases of the movement.
- Grab the ball and approach the wall. As a general rule, do it holding the ball in front of you, at chest height and with arms extended, and approached the wall until it touches it.
- Position yourself as you would for a goblet squat. You are holding the ball with both hands on the sides, more or less like a large bowl.
- Shoulders back, chest high and feet wide shoulders, and thrown into a full squat.
- Raised explosively e throw the ball against the target on the wall
- Be ready to receive the ball with the goblet squat grip and immediately return to the squat.
How to make your wall ball efficient
There are some points you can work for improve this movement, master it and therefore make it as efficient as possible.
Accompanies the ball
Absorb the weight of the ball with the legs, so as to maintain a soft and graceful sequence. In this way, as well as satisfying the eye of the beholder, you will save precious energy (shock absorption consumes more than you think).
Rest your arms
When the ball is flying upwards - or coming back to you! - you have the possibility of rest your arms. Many athletes instead keep them extended: it is a waste of energy. Relaxing your arms, you will still have plenty of time to recover the ball, and you will find it already closer to the ground.
Bonus: you can steal a few cents at the stopwatch.
When you really need to rest ...
Do it by leaning against the wall. There are exhausting workouts (Karen, does it tell you anything?) during which you will need a break. Instead of giving up the ball on the ground - several scientific studies have shown that to continue the series you will have to pick it up - keep it narrow between chest and wall
Give value to each rep
Focus and precision: in this way the ball will always go down the same way, avoiding the hassle of having to move, or having to abandon a good squat.
Squatta as if the barbell was judging you
Don't forget the basic mechanics of a good squat just because you have your back free from the barbell. I repeat: shoulders back, high chest, solid position.
Do you have free time? Experience
If you missed the time of middle school physical education, I'll tell you something. The ball with which you make the Wall balls is actually called medicine ball, it has two hundred and more years of history - perhaps more - and it allows to make numerous movements effective.
If he hasn't already thought about it your coach, you can experiment with these:
- Goblet squat
- Lunges with load overhead
- Wall ball burpees
- Push up with support
- C&J e Snatch
- Russian twist
- Deadlift