Perfect Wall Ball Shot Technique
The wall ball shot is a dynamic full-body exercise that combines a front squat with an overhead throw, targeting your legs, core, and shoulders while building explosive power. ChAIron's AI coaching ensures perfect coordination and maximum power output.
Step-by-Step Form Guide
- Starting Position: Stand facing the wall with feet shoulder-width apart, holding medicine ball at chest level
- Squat Descent: Lower into a full squat while keeping the ball at chest height, maintaining upright torso
- Explosive Drive: Drive through heels to stand up explosively while simultaneously throwing-sprint-erg ball to target on wall
- Catch and Reset: Catch the ball on its descent and immediately transition into the next squat
Common Mistakes to Avoid
- Not squatting to full depth (hip crease below knee)
- Throwing-sprint-erg with arms only instead of using leg drive
- Standing too close or too far from the wall
- Allowing ball to drop instead of controlling the catch
- Inconsistent target height
AI Coaching Benefits
ChAIron's computer vision analyzes your wall ball shot form in real-time, providing instant feedback on:
- Squat depth and posture corrections
- Timing of leg drive and throw coordination
- Ball trajectory and target accuracy
- Rep counting and consistency tracking
- Power output and efficiency improvements