One of my favorite CrossFit exercises is the Wall Ball Shot. It may be the least favorite for some because
it’s a brutal movement that uses your whole body but I love it.
Reasons why I think Wall
Ball Shots are AWESOME and you
should start doing them now:
- You need to use the force of your legs, hips and butt to move the ball above your head.
- Therefore, you can lift weight over your head without having to lift both of your arms fully.
- Since you need to use your entire body to do the movement, you’re building up many different muscles.
- They’re great for cardio.
- They can give you the skills you need for daily living.
How could throwing a ball in the air help me with
daily living skills?
Have
you ever struggled to put something overhead because your arm just couldn’t
reach? This happens to me frequently.
Sometimes no one is around to help me and, to be honest, I like to be as
independent as possible and not have to depend on others to lift things for me. If it’s something that’s light enough and not
breakable, sometimes I throw it up as if I’m doing a Wall Ball Shot! It works!
But how can I do this crazy movement?
Choose a medicine ball of any weight. I would start out
light. Stand in squat stance, facing a
wall, and resting the medicine ball on your chest. Go into a full squat while keeping your chest
high and shoulders back and then thrust up while throwing the ball up with your
arms to hit the wall at about eight or ten feet high (or as high as you
can). CrossFit gyms have lines on the
walls as a target for where to hit the wall.
It’s okay if both arms don’t reach all the way up. Mine don’t! The trickiest part is keeping
control of the ball and trying to catch it on the way down as you go back into
another squat. This just takes practice!
HAPPY WALL BALL-ING!!
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