A power-endurance exercise where you squat and explosively throw a medicine ball to a wall target, catching it as you descend into the next squat in a continuous cycle.
Form tips
Aim for a consistent target height — typically 10 feet for men, 9 feet for women in competitive settings.
Catch the ball at chest height and absorb its weight as you simultaneously descend into the next squat.
Keep your chest tall on every squat; the catch tends to pull your chest forward and collapse your posture.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms