Harbin kwallon bango
Learn how to do Harbin kwallon bango with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Harbin kwallon bango is a Medicine ball exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Shoulders, Abs. It has a MET value of 7.5, meaning a 70kg person burns approximately 263 calories in a 30-minute session..
How to Do Harbin kwallon bango
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
You're a coach? Harbin kwallon bango is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Harbin kwallon bango
Equipment
- Medicine ball
Calories Burned Doing Harbin kwallon bango
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Harbin kwallon bango
- Type
- Medicine ball exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Shoulders, Abs
- MET value
- 7.5
- Calories (30 min, 70kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Harbin kwallon bango
What muscles does Harbin kwallon bango work?
Harbin kwallon bango primarily targets the Quadriceps, with secondary engagement of the Glutes, Shoulders, Abs.
How do you do Harbin kwallon bango 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 Harbin kwallon bango good for beginners?
Harbin kwallon bango 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 Harbin kwallon bango?
Harbin kwallon bango requires: Medicine ball.
What are the benefits of Harbin kwallon bango?
Harbin kwallon bango strengthens the Quadriceps, engages the Glutes and Shoulders and Abs.
What exercises are similar to Harbin kwallon bango?
Similar exercises to Harbin kwallon bango include Keke, Burpee, Burpee - lateral jump, Burpee – tare da push-up.
Is Harbin kwallon bango better than Keke?
Both Harbin kwallon bango and Keke target the Quadriceps. Choose based on your available equipment and training goals.
Alternative Exercises
Add Harbin kwallon bango to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
