The wall-ball shot combines a squat and throw to train the whole body.

Muscle group: Combined

Steps

Stand with feet shoulder-width apart, the ball at chest height and elbows beneath it. Squat with feet flat and knees tracking with your toes. Aim to lower your hip crease below your knees while maintaining control. Keep the ball at your chest throughout the descent. Drive upward with your legs and hips and throw the ball against the wall. Catch the rebound, squat again and repeat.

All exercises