170523 - Tips Tuesday - WallBalls!
Let's talk about wallballin' for a moment! First we need to cover the start position.
- Chest High and belly tight
- Ball at eye level and about 3-5 inches away from the wal
- Elbows and hands in close under the bal
- Normal squat stance
Check out Julie's GORGEOUS form in the picture below. She starts off with that ball high and close to the wall then as she lowers herself into the squat, she sits back in those heels. This does two main things: (1) It spring loads her legs getting them ready to launch that ball into space. (2) It gives the ball less distance to travel in your arms under tension if she can keep it high from the start.
During the throw, use the tension in your booty and legs to push through your heels and aggressively open your hips so from your shoulders to your feet, it's a nice straight line. If your arms are fatiguing, drop your elbows slightly before raising them back up for the catch. Again, make sure that the catch is high and at eye level! Follow the ball down and use gravity to build the tension back into your legs before the next throw!
If you want your wallballs analyzed to see where we can tweak tiny things to make big improvements, grab a coach and let them know! Good luck on ANNIE and your 1RM today!!
Strength - Bench Press (1 RM)
10 EB, 5, 5, 3, 1, 1, 1...
Strength - Back Squat (1 RM)
10 EB, 5, 5, 3, 1, 1, 1...
WOD - "Annie"
50-40-30-20-10
Double Unders
Ab Mat Sit-Ups