Wall Balls
If you've ever done a HYROX, you know how tough an exercise with wall balls can be. That simple movement - squat, throw, catch, repeat - seems easy until your heart rate goes through the roof and your legs start burning. But that's exactly what makes wall balls such a beast of an exercise. With a sturdy, well-balanced wall ball, you train your entire body. From your legs to your core and shoulders, everything works together!
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ZEUZ Premium Wall Ball
Why train with wall balls?
Wall balls are simple but super effective. No complicated machines, no weights to change, just you and that ball.
- You train legs, core, shoulders, and arms in one movement.
- Ideal for athletes and sportspeople who want to get faster and stronger.
- The combination of strength and cardio burns a lot of energy.
- Wall balls simulate natural movements, which helps with sports performance and daily movement.
- Perfect for home, the gym, or outdoor workouts.
Tip: Want even more power in your training? Combine wall balls with a powerbag for a complete explosive workout.
Which wall ball suits you?
Not all CrossFit wall balls are the same. Depending on your level, choose the right variant.
1. Light wall balls (2-4 kg)
Beginner? Or want to focus on speed and endurance? Then a lighter wall ball is ideal.
- Perfect for warm-ups and high-rep training
- Suitable for beginners and recovery training
- Ideal for core exercises like Russian Twists
Tip: Combine your training with plyo boxes for some extra variety.
2. Medium wall balls (6-9 kg)
For the average athlete, a 6 to 9 kg wall ball is perfect.
- Good for CrossFit workouts and functional training
- Offers the perfect balance between strength and speed
- Versatile for squats, presses, and slams
3. Heavy wall balls (10-15 kg)
Want to really test your limit? Go for a 10 kg+ wall ball.
- Perfect for strength training and low reps
- Maximum load on core and upper body
- Increases your explosive power for weightlifting and combat sports
Extra challenge: Use a strength training routine with wall balls to make your whole body stronger.
Best wall ball exercises for maximum impact
With a wall ball, you can do a complete workout. Examples include:
1. Wall ball shots
The classic: squat, throw the ball against the wall, catch it again, and repeat.
- Train your legs, core, and shoulders in one movement.
- Build explosive power in your whole body.
- Super effective for endurance and conditioning.
2. Wall ball slams
Grab the ball, slam it as hard as possible on the ground, and catch it again.
- Great for your core, arms, and explosiveness.
- Perfect for fighters and strength trainers.
3. Russian Twists
Sit down, hold the wall ball, and twist your torso from left to right.
- Killer for your obliques.
- Improves your core stability and balance.
- Ideal as a finisher after a tough workout.
What to look for when buying wall balls?
Want to buy wall balls that last long and feel good to train with? Pay attention to these points:
1. Weight and level
- 2-4 kg → beginners, warm-up, fast exercises.
- 6-9 kg → all-round strength training and CrossFit.
- 10-15 kg → maximum strength and heavy workouts.
2. Material
Durable vinyl or leather prevents tearing and offers grip. And soft filling prevents injuries and makes catching easier.
How to get the most out of your wall ball training?
- Use your whole body. Wall balls are not just for your arms. Use your legs and core for maximum power.
- Pay attention to your breathing. Exhale during the explosive movement to maintain control.
- Keep your technique tight. A good squat and controlled throw prevent injuries.
- Vary your training. Alternate between speed (light ball, many reps) and strength (heavy ball, low reps).
Veelgestelde vragen over Wall Balls
Are wall balls only for CrossFit?
No, wall balls are absolutely not exclusive to CrossFit. Although they are popular there, they are suitable for any athlete who wants to improve strength, explosiveness, and endurance. They are often used in functional fitness, circuit training, and even in rehabilitation programs. Exercises such as wall ball shots, squats, and rotational throws strengthen your core and improve your coordination, regardless of your training discipline.
What is the best weight for a beginner?
The right starting weight depends on your strength and experience level. For beginners, a wall ball of 4 to 6 kg is ideal to safely learn the technique without overloading. If you already have some training experience, 6 to 9 kg is a good choice. Advanced athletes often choose 9 to 12 kg or more, depending on their training goal. It is important to gradually increase the weight to prevent injuries and maintain good technique.
Can you also use wall balls outside?
Yes, you can definitely use wall balls outside, as long as they are made of durable material. Quality wall balls withstand intensive use, but it is wise not to drop them on rough surfaces to limit wear. A sturdy or concrete wall works best. If you train outside, avoid wet or muddy grounds to maintain the grip and structure of the ball.
Are wall balls better than a medicine ball?
For explosive movements and throwing exercises, wall balls are definitely the better choice. They are specially designed to be thrown against walls and caught, without bouncing or deforming. Medicine balls are more focused on static or controlled exercises such as sit-ups or Russian twists. If you are training for dynamic strength and conditioning, wall balls are more practical and effective.
Why should you buy your wall balls at ZEUZ?
Wall balls from ZEUZ are designed for intensive training and offer durability and reliability. They are made from strong materials that withstand heavy impact, with a grip-friendly surface that provides control during fast movements. The weight distribution is optimal, so the ball remains stable when catching and you can perform your movements in a controlled manner. You train safely, powerfully, and without distraction from poor material.