वॉल बॉल शॉट
Learn how to do वॉल बॉल शॉट with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
वॉल बॉल शॉट 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 वॉल बॉल शॉट
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 वॉल बॉल शॉट
Equipment
- Medicine ball
Calories Burned Doing वॉल बॉल शॉट
कैलोरी कैलकुलेटर
MET 7.5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: वॉल बॉल शॉट
- 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: वॉल बॉल शॉट
What muscles does वॉल बॉल शॉट work?
वॉल बॉल शॉट primarily targets the Quadriceps, with secondary engagement of the नितंब, कंधे, पेट.
How do you do वॉल बॉल शॉट 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 वॉल बॉल शॉट good for beginners?
वॉल बॉल शॉट 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 वॉल बॉल शॉट?
वॉल बॉल शॉट requires: Medicine ball.
What are the benefits of वॉल बॉल शॉट?
वॉल बॉल शॉट strengthens the Quadriceps, engages the नितंब and कंधे and पेट.
What exercises are similar to वॉल बॉल शॉट?
Similar exercises to वॉल बॉल शॉट include साइकिल, बर्पी, बर्पी - लेटरल जंप, बर्पी – पुश-अप के साथ.
Is वॉल बॉल शॉट better than साइकिल?
Both वॉल बॉल शॉट and साइकिल target the Quadriceps. Choose based on your available equipment and training goals.
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