- Hold ball with both hands close to chest or face. Stand close
- Squat down with thighs at or slightly lower than parallel
to floor. Quickly squat back up and throw medicine ball to target
marked on wall, with knees and arms fully extended. Catch ball
with arms and knees slightly bent, return to near upper chest
or face while descending for next shot. Repeat.
- Typically, men throw at 10' (3 m) target, whereas, women
throw at 9' (2.75 m) target. Stay close to wall so ball does
not need to bounce horizontally, allowing ball to be caught more
efficiently. Feet stay on floor with weight distributed between
forefoot and heel throughout most of movement, however, no issues
if heels raise slightly. In Crossfit, this movement is known
as Wall Ball Shots.
- Scapula & Clavicle