Benefits of wallball at home

The wall ball or medicine ball has many benefits, and today we are going to talk about the ones you expected and the ones you probably hadn't thought of.

Every time we imagine a home gym, we imagine complete facilities that would make many a commercial gym look bad, but the reality is different.

Although many people dedicate a room, garage, basement or terrace exclusively to that home gym, most people have to share that space and sacrifice meters or centimeters to have the necessary equipment for their activity, and that is why it is so important to choose versatile equipment such as the one we are dealing with today: the Wallball or medicine ball.

Training at home has become the option chosen by many in recent times. Some got used to strength training after the pandemic, and others were already doing it, and now there are added problems in the economy, and although low-cost gyms and sports facilities are increasingly present, there are people who still prefer to do sports at home and buying equipment is something that many people have a hard time with, because you have to choose very well thinking about what you are going to do and how you are going to store it.

What is a Wall Ball at home?

A wallball at home is an item that doesn't look out of place in a room. Despite its weight (between 3 and 15 kilos), its soft texture, fabric finish and rounded shape make it "friendly" to the environment. It's not like a rigid and heavy set of metal dumbbells . And that's appreciated at home. It blends in with the environment, and its shape allows it to be moved quickly and easily. Believe me, moving a wallball is not the same as moving a kettlebell .

But if we talk about performance , a wallball has a very important characteristic and that is its versatility. Because of its weight it is an element of strength, because of its shape it is an obstacle, because of the way it is held it is an “odd object”, although I prefer the term “uncomfortable”, because there is no comfortable way to transport it over a medium distance.

What can we do with a wall ball?

As we have said, versatility is one of its strengths. If you take it out into the street, you can simply try to run with it, and you will discover how uncomfortable it is. Likewise, the street allows us to do one of the most famous movements, the wall ball shot or squat ball throw.

But let’s make it difficult for ourselves, we’re going to train inside a “normal” house. The space you need to work safely is the space that your open arms encompass.

How can we train at home with a wall ball?

We can do squats with the ball on our chest or over our head.

If we combine that squat with arm extension we will be doing Thrusters .

We can practice our squat clean technique, the light weight allows us to focus on the technique at the level of mobility and speed.

The ball is also the ideal complement for a core session. Try doing sit-ups by hitting it behind your head and in front of your feet. Or better yet, do sit-ups with the ball always above your head. Not only will the ball no longer help you, it will burn you out.

You can also hold it with your ankles and work your lower abdomen with raises , crunches ...

And in your hands, with your legs slightly off the ground, you can turn it from side to side to perform some Russian twists.

You can jump over it as obstacles or use it as a “stop” to do Steps without supporting your feet and alternate with the balls of your feet.

It will also help or complicate your push-ups depending on how you use it. If you do your push-ups with both hands on it, it will help you, but if you only use one hand, this unilateral deficit will make everything much more fun. You can also place your feet on it, to lean towards your head and make normal push-ups more intense.

As you can see, there are dozens of options, and all in just 2 square meters, with a material that can be easily stored and transported.

Have you ever considered having a wallball at home? Do you have one? Tell us about it!