Wall Ball

Believe it or not there is a specific purpose for the exercises we do.  They actually aren't torchure devices made specifically for my enjoyment, although I do get a little pleasure out of your pain.  Take the dreaded wall ball.  This exercise is excellent for building power and metabolic conditioning.   The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat.   When you come out of your squat you should be exploding upward.  Getting full hip extention. 

To properly perform a wall ball:
Each rep begins at the bottom squat of the squat, with feet flat on the floor
Keep the elbows down and in
Keep the ball low to the chest
Don’t let the ball obstruct view of target
Launch with little finger roll and push
Make ascending and descending movements the same
Minimize breathing and ball contact noise
Breath deeply and attempt to synchronize breathing to shot rate

If the ball is pulling you forward or you are unable to explode upward the ball is too heavy and you should back down in weight until your body can remain upright in the front squat position and you can accelerate out of it.