ওয়াল বল শট
Learn how to do ওয়াল বল শট with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
ওয়াল বল শট is a Medicine ball exercise that primarily targets the Quadriceps, with secondary activation of the नितंब, कंधे, पेट. It has a MET value of 7.5, meaning a 70kg person burns approximately 263 calories in a 30-minute session..
How to Do ওয়াল বল শট
A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height — commonly used in Hyrox and functional training.
💡 Instructions:
Stand about 1 meter from the wall, feet shoulder-width apart.
Hold the medicine ball at chest level, elbows tucked.
Lower into a full squat, keeping heels down and chest up.
As you stand, use your legs and arms to throw the ball to the target.
Catch the ball as it comes down and flow into the next rep.
⚠️ Common mistakes:
Squatting too shallow
Throwing only with the arms (no leg drive)
Letting the ball pull you forward
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Start Free TrialMuscles Worked by ওয়াল বল শট
Equipment
- Medicine ball
Calories Burned Doing ওয়াল বল শট
कैलोरी कैलकुलेटर
MET 7.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: ওয়াল বল শট
- Type
- Medicine ball exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- नितंब, कंधे, पेट
- MET value
- 7.5
- Calories (30 min, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
FAQ: ওয়াল বল শট
What muscles does ওয়াল বল শট work?
ওয়াল বল শট primarily targets the Quadriceps, with secondary engagement of the नितंब, कंधे, पेट.
How do you do ওয়াল বল শট correctly?
A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height — commonly used in Hyrox and functional training....
Is ওয়াল বল শট good for beginners?
ওয়াল বল শট has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for ওয়াল বল শট?
ওয়াল বল শট requires: Medicine ball.
What are the benefits of ওয়াল বল শট?
ওয়াল বল শট strengthens the Quadriceps, engages the नितंब and कंधे and पेट.
What exercises are similar to ওয়াল বল শট?
Similar exercises to ওয়াল বল শট include বাইক, বার্পি, বার্পি - ল্যাটারাল জাম্প, বার্পি – পুশ-আপ সহ.
Is ওয়াল বল শট better than বাইক?
Both ওয়াল বল শট and বাইক target the Quadriceps. Choose based on your available equipment and training goals.
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ওয়াল বল শট को अपने प्रोग्राम में जोड़ें
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