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Exercises Movements, technique & proper execution

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Old 09-17-2003, 02:11 AM   #1
Per Nyberg
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Where I work out there arenīt any medicine balls. Would Thrusters be a good substitute? Or do any of you guys have another good exercise that I can us instead?
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Old 09-17-2003, 06:32 AM   #2
David Wood
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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, I usually 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.

I'd urge you to follow David Heyer's directions for a homemade medicine ball:

1) take an old, or cheap, basketball
2) cut a slit in it
3) stuff with sand
4) 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. Once I did this, I discovered how very challenging the Wall Ball exercise is . . . and how different from thrusters.

Dave Wood
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Old 09-17-2003, 09:45 AM   #3
Robert Wolf
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it is certianly worth the small investment to make your own medball. One of the Crossfit paramaters of fitness is accuracy and wallball is incredible for this.
Robb
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