{"id":2983,"date":"2018-08-16T22:05:03","date_gmt":"2018-08-17T02:05:03","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=2983"},"modified":"2018-08-16T22:05:03","modified_gmt":"2018-08-17T02:05:03","slug":"how-to-wallballs","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/how-to-wallballs\/","title":{"rendered":"How to: Wallballs"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ZzW8rPVCKEo\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><strong>Wallball &ndash;<\/strong> A horrible exercise that doesn&rsquo;t allow you to rest &ndash; constant motion is required to keep efficiency up. Nobody is sure which is better &ndash; to keep pushing through the burn or drop it and rest for :10s before continuing &ndash; as picking that damn ball back up and squatting is just as bad when fatigued.<\/p>\n<p>All jokes aside, the wallball is a tough movement. Between hitting depth, hitting target height and not blowing your heart\/legs out, there is a lot going on.<\/p>\n<p><strong>Squat Phase:<\/strong><br>\n&ndash; Head forward, looking at wall or ball.<br>\n&ndash; Force knees out and hips back, remaining vertical to reduce back stress.<br>\n&ndash; Hit the bottom of your hole (aka hitting parallel or below) and use that bounce to quickly return to standing, being ready to launch the ball.<\/p>\n<p><strong>Throw Phase:<\/strong><br>\n&ndash; As you reach lockout, use your legs to help your shoulders to propell that ball overhead to the target.<br>\n&ndash; Be sure to squeeze your butt to help just a bit more and insure hip lockout.<br>\n&ndash; Do not throw too hard against the wall &ndash; it takes a few throws when first doing this movement to figure it out.<\/p>\n<p><strong>Catch Phase:<br>\n<\/strong>&ndash; As the ball begins to return towards your face, be ready for impact (on your hands).<br>\n&ndash; As you catch the ball, absorb impact and continue squatting to absorb more.<br>\n&ndash; This is much like a <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/kb-swing\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>KB Swing<\/div><div class=glossaryItemBody>&lt;iframe width=&quot;560&quot; height=&quot;315&quot; src=&quot;https:\/\/www.youtube.com\/embed\/Yy-YeGMsTZU&quot; frameborder=&quot;0&quot; allow=&quot;accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture&quot; allowfullscreen&gt;&lt;\/iframe&gt;<\/div>\" >KB Swing<\/a> &ndash; you must absorb the energy of the weight to do the next movement.<br>\n&ndash; As you drop into the squat, return to the Squat phase above.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wallball &#8211; A horrible exercise that doesn&#8217;t allow you to rest &#8211; constant motion is required to keep efficiency up. Nobody is<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/how-to-wallballs\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[81,80],"tags":[],"class_list":["post-2983","post","type-post","status-publish","format-standard","hentry","category-how-to","category-skills"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/2983","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=2983"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/2983\/revisions"}],"predecessor-version":[{"id":2984,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/2983\/revisions\/2984"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=2983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=2983"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=2983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}