Wall Throws – Core Exercise Guide with Photos


Overview: Wall throws are great because they only require a medicine ball and a wall so you can do them virtually anywhere. A medicine ball is a piece of exercise equipment that consists of a weighted ball that comes in various poundages and is used with different exercises to add resistance to the movement. They are available in a variety of materials such as dense rubber or synthetic leather.

Muscles Targeted: The wall throw exercise targets the muscles of the core. This primarily includes the abdominal area that consists of the transversus abdominis, rectus abdominis and the oblique muscles (internal and external). This exercise also helps to build and condition other secondary muscle groups including the quadriceps, glutes, lower back, chest, shoulders and arms. Wall throws are also believed to be a very good type of cardiovascular exercise when performed with higher repetitions.


Exercise Advice: Grab a medicine ball with both hands and hold it high above your head. With your feet just beyond shoulder width apart, execute an overhead throw directly to a wall in front of you or to your workout partner positioned 8-10 feet away from you. Be sure to keep your feet planted on the ground for a secure base while performing this exercise. Repeat the movement for the desired amount of repetitions and repeat.

Things To Avoid:

  • Before performing the wall throw, it is important to choose the correct weight for the medicine ball you will be using. A beginner should start with a very light weight ball before moving to intermediate and advanced levels with heavier balls.
  • It is important to position your body in the correct way before starting the exercise. Avoid a stance that is too narrow. A wider stance is recommended for a secure foundation. It is also recommended that you stand about 8-10 feet from a wall, or your workout partner, in order to be in a better position to throw the medicine ball.
  • You can combine different styles of the wall throw once you have mastered the technique of the basic exercise. The normal overhead throw can be combined with a side toss, under hand scoops, chest passes and shot puts. A combination of different wall throw exercises yields complete engagement of the midsection and core muscles.
  • Always get enough rest in between sets in order to recover properly. The arms and other muscles will become fatigued, so take a rest period after a certain number of reps have been completed. Make sure to always stay hydrated by drinking adequate amounts of water during your rest periods.
  • It is important to breathe properly. Exhale when exerting force (throwing the ball) and inhale after.

Reps and Sets: Repetitions and sets should be determined by your own fitness level. One set equals a given number of repetitions of an exercise. Fitness levels include beginner level, intermediate and advanced levels. Below are some examples:

  • Beginner: 5-10 wall throws (1-2 minutes of rest between sets)
  • Intermediate: 10-20 wall throws (1-2 minutes of rest between sets)
  • Advanced: 20-30 wall throws (1-2 minutes of rest between sets)

Other Exercises To Use: Other exercises that can be used in conjunction with wall throws to develop and condition the abs, obliques and overall core include: barbell side bends, plate twists, push up to side plank, seated barbell twists, side jackknifes and dumbbell side bends.

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