Liftsmith

Wall ball alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the wall ball, best matches first.

  1. Dumbbell thrusterTrains the quads and front delts, same movement, needs dumbbells.
  2. Kettlebell thrusterTrains the quads and front delts, same movement, needs kettlebells.
  3. Overhead squatTrains the quads and front delts, same movement, needs barbell and squat rack.
  4. Front squatTrains the quads, same movement, needs barbell and squat rack.
  5. Hack squatTrains the quads, same movement, needs hack squat machine.
  6. Heels-raised goblet squatTrains the quads, same movement, needs dumbbells.
  7. One-arm overhead squatTrains the quads, same movement, needs dumbbells.
  8. Pendulum-style squatTrains the quads, same movement, needs hack squat machine.
  9. Wall sitTrains the quads, same movement, no equipment.
  10. Back squatTrains the quads, same movement, needs barbell and squat rack.
  11. Band squatTrains the quads, same movement, needs resistance bands.
  12. Bodyweight squatTrains the quads, same movement, no equipment.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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