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