Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Wall Ball

OtherCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Delts

Also glutes, triceps

You need

Medicine ball, Wall

How to do itPictures · 3 steps
1Bottom
2Throw
Main musclesAlso working
  1. 1Squat to full depth with the ball at your chest
  2. 2Drive up and throw to the target
  3. 3Catch and drop straight into the next squat

Most common mistake

Shallow squats that won’t count in a race.

Watch a demo

Good for

  • Top 10 for functional
  • Carries straight over to functional

Compare with

vs Air Bikevs Rowing Machinevs SkiErg
A
For hybrid
#12 of 29
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
TransferExcellent
Injury protectionFair
PracticalityStrong

The final race station. Practise the full volume while tired.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ATreadmill RunMachine
  • ABulgarian Split SquatDumbbell
  • ASled PushOther

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