Tembakan bola dinding
Learn how to do Tembakan bola dinding with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Tembakan bola dinding 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 Tembakan bola dinding
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 Tembakan bola dinding
Equipment
- Medicine ball
Calories Burned Doing Tembakan bola dinding
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Tembakan bola dinding
- 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: Tembakan bola dinding
What muscles does Tembakan bola dinding work?
Tembakan bola dinding primarily targets the Quadriceps, with secondary engagement of the Glutes, Shoulders, Abs.
How do you do Tembakan bola dinding 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 Tembakan bola dinding good for beginners?
Tembakan bola dinding 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 Tembakan bola dinding?
Tembakan bola dinding requires: Medicine ball.
What are the benefits of Tembakan bola dinding?
Tembakan bola dinding strengthens the Quadriceps, engages the Glutes and Shoulders and Abs.
What exercises are similar to Tembakan bola dinding?
Similar exercises to Tembakan bola dinding include Basikal, Burpee, Burpee - lompat sisi, Burpee – dengan push-up.
Is Tembakan bola dinding better than Basikal?
Both Tembakan bola dinding and Basikal target the Quadriceps. Choose based on your available equipment and training goals.
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