Wall Ball
The eighth Hyrox station. Race data (HyroxDataLab, 395,000 results) shows wall balls lose the most time with the widest spread, so unbroken sets in training pay off the most.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand under the target with the ball in both hands at chest height, feet slightly wider than shoulder width. The start position is fully upright: hips and knees extended.
- 02
Squat until your hips are below your knees. In a race a shallow squat is a no rep.
- 03
Drive up and throw the ball to the target in one movement. The target is 2.7 m for women and 3 m for men, and the ball has to hit it.
- 04
Catch the ball out of the air or let it drop to the floor. If you catch it, go straight into the next squat. If it drops, stand fully upright first and only then start the next rep. Catching the ball after a bounce is not allowed.
How to get started at the gym
§ 03 · SisuLiftWall Ball is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsHyrox: 100 reps with a 4 kg (Women), 6 kg (Men and Women Pro) or 9 kg (Men Pro) ball. It is the last and usually the slowest station. Break the reps into sets from the start (for example 10 × 10 or 5 × 20) and rest standing for a few seconds between sets instead of going to failure. Breathe in on the way down and out on the throw. Use your legs: the ball comes from the squat drive, not the arms.
The eighth Hyrox station. Race data (HyroxDataLab, 395,000 results) shows wall balls lose the most time with the widest spread, so unbroken sets in training pay off the most.
More exercises: Shoulders
§ 05 · Same muscles
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