Shoulders · Wall Ball
Wall Ball Throw
How to do the wall ball throw, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Wall Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Vertical Press
- Mechanic
- Compound
How to do it
Stand facing a wall, holding a medicine ball at chest height. Perform a squat, then explosively stand up and throw the ball against the wall. Catch it on the rebound and immediately go into the next rep.
- 1Feel your legs generating power as you squat and drive the ball up to the target
- 2Use your hips and core to propel the ball, then catch and absorb it with bent knees
- 3Maintain rhythm and fluidity to feel the cardio and coordination challenge
Common mistakes
- Avoid letting the ball pull you forward or rounding your back
- Don't miss the squat depth; get low to engage your glutes
- Avoid soft tossing; throw with intention and catch with control
Muscles worked
The wall ball throw mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Wall Ball Throw strength standards
See how your wall ball throw ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM24 lb
Silvere1RM40 lb
Golde1RM53 lb
Platinume1RM74 lb
Diamonde1RM101 lb
Champione1RM120 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the wall ball throw for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.