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Old 03-17-2012, 01:59 PM   #6
Bryan Hamer
Member Bryan Hamer is offline
Join Date: Jul 2011
Location: Oceanside  CA
Posts: 10
Re: Substitute for wall ball shots?

Originally Posted by Lynne Pitts View Post
You might look in the FAQ...
For ease of access here is the substitute from the FAQ (I was looking for a fast answer, but had to search...):

3.4. Substitute for wall-ball throws?

The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.
Better to follow David Heyer's directions for a homemade medicine ball:

take an old, or cheap, basketball
cut a slit in it
stuff with sand
sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.
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