3 Rounds for time of:
20 Kettlebell Swings (1.5/1 pood)
This time last year… we had a pic of setup positions on the platforms in the old room.
Wall balls suck and will always suck, but I’ve been playing around with some techniques to help them suck a little less, for me anyway. So here are the couple of things I’ve done:
1. The biggest issue with wall ball for most, me included, is the neck position of looking up at the target the whole time. I would suggest that there’s never a reason to be looking up at the target while the ball is in your hands, the target is always in the same place and the potential threat has already been neutralized until you toss the med ball back into the air of course. Just doing this helped out a lot with my tolerance level of wb’s.
2. Rather than catch the ball with my elbows out, I have been working on catching the ball with my elbows inside my hands. It feels (and looks) a little strange, but it really helped me out. This is the same position we teach for any other overhead pressing movement, why not wall balls. Elbows out sets you up nicely for a chest pass in basketball, so tossing the ball with very little trajectory or launch angle, not straight up. On the other hand, by being in the same position as we press directly overhead, it gives me a little more latitude to incorporate my next thought.
3. In order to further reduce the craning of my neck, I just stepped further away from the wall. I used to be fixed in on being as close to the wall as possible, not sure why now. How far have I stepped away? When I was first messing around with this I grabbed a really light med ball and stepped up to the wall. I did some power wall ball and kept moving away from the wall until I could hit the 10ft target without either over extending at my lower back (standing bench press) or craning my neck. This self-test is probably the best way to go. It’s a slightly further shot, but a slightly further shot from a much more comfortable position. I keep my head neutral as much as possible, only peaking up to see the catch/shot. Since I’m not within inches of wall my sight radius is much larger so I don’t have to move head and crank my neck back to see up.
There is an mwod that discusses the neck positioning thoughts that spurred my thinking (episode 53 around the 4:00 mark to around 5:30). As far as the specific technique of keeping the ball overhead noted in this video , it wasn’t comfortable for me, but would be something else to give a try. I know in my classes, ChrisS uses this technique well.