{"id":3002,"date":"2018-08-17T22:37:23","date_gmt":"2018-08-18T02:37:23","guid":{"rendered":"http:\/\/burrstrength.com\/p\/?p=3002"},"modified":"2018-08-17T22:37:23","modified_gmt":"2018-08-18T02:37:23","slug":"how-to-wallball-clean","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/how-to-wallball-clean\/","title":{"rendered":"How to: Wallball Clean"},"content":{"rendered":"<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/Oo8W6lDn5pM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><em>Yes, that was my attempt at joking at the start of the video.&nbsp;<\/em><\/p>\n<p><strong>Wallball Clean:<\/strong> A great movement to learn how to triple extend and drop upon reaching end range of motion and catch an object. It is also a great way to burn your legs out besides just doing <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/squat\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Squats<\/div><div class=glossaryItemBody>&lt;strong&gt;Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_73388&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >squats<\/a>.<\/p>\n<p>We do not do this movement often, maybe once or twice a month, so a good refresher is nice!<\/p>\n<p><strong>Tips<\/strong><\/p>\n<ol>\n<li>Keep your arms straight until your wallball reaches your knees. Upon that point, drive your hips forward, shrug and come onto your toes quickly.<\/li>\n<li>The ball will come up from your hip explosion, as it reaches your chest, drop under it and catch it as if you were doing a wallball (elbows down).<\/li>\n<li>Continue to ride the squat down, then stand up all the way.<\/li>\n<li>At the top, drop the ball and follow it down or bring the ball to the floor controlled.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Yes, that was my attempt at joking at the start of the video.\u00a0 Wallball Clean: A great movement to learn how to<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/how-to-wallball-clean\/\">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-3002","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\/3002","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=3002"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3002\/revisions"}],"predecessor-version":[{"id":3003,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3002\/revisions\/3003"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3002"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}