Wall Ball — CrossFit Technique Guide
Wall balls combine a full-depth squat with an explosive overhead throw to a target — 10 feet for men, 9 feet for women. The medicine ball is thrown from the bottom of the squat using full leg drive, then caught on the way down and immediately recycled into the next rep. Karen — 150 wall balls for time at 20/14 lb — is the most punishing wall ball benchmark in CrossFit and a reliable test of lower body endurance and cardiovascular capacity. Wall balls appear in multiple Hero WODs and require a consistent rhythm to survive in large sets.
Muscles Worked
Equipment
Watch the movement demo
Video tutorial on YouTube — opens in new tab
How to Do the Wall Ball
Stand 1-2 feet from the wall, feet shoulder-width, medicine ball held at the chin.
Perform a full air squat — hip crease below the knee, chest tall.
As you drive out of the squat, use your legs to propel the ball upward.
Release the ball, aiming for the target (10 ft men / 9 ft women).
Catch the ball as it returns, using the descent to absorb it and transition immediately into the next squat.
Common Mistakes
Standing too far from the wall — increases the throw angle and makes catching harder.
Not reaching full squat depth — hip crease must pass below the knee.
Throwing with arms only rather than generating power from the legs.
Catching the ball high and breaking the rhythm — let it come to you at chest height.
Coaching Tips
For Karen (150 reps), break into consistent sets of 10-15 from rep one rather than grinding for 30+ early.
Breathing pattern: inhale on the way down, exhale on the throw.
A slightly raised heel (from a worn shoe or small elevation) helps athletes with limited ankle mobility reach depth.
Scaling Options
Easier / Beginner
Lighter ball (10/8 lb), lower target (8 ft), full-depth squat to a box then throw.
Harder / Advanced
Heavier ball (30/20 lb), higher target.
Frequently Asked Questions
What weight is the wall ball in Karen?
20 lb (9 kg) for men to a 10-ft target, 14 lb (6 kg) for women to a 9-ft target. 150 reps for time. Scaling is typically 14/10 lb for intermediate athletes.
Hero WODs with Wall Ball
Related Exercises
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