Stand about 2 feet from a wall, facing it, holding a medicine ball at chest height with both hands.
Lower into a full squat with the ball held at your chest, keeping your elbows in and torso upright.
Drive explosively out of the squat through your heels and extend your body upward.
Use the momentum from the squat to throw the ball upward at a target on the wall (typically 9-10 feet high).
Catch the ball as it rebounds off the wall, absorbing it at chest height.
Immediately descend into the next squat and repeat in a continuous, fluid motion.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-12 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15-20 reps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 20-30 reps or timed rounds | Strength, high intensity/volume |