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5 Tips to Master Wall Balls for CrossFit and HYROX

Wall balls are one of the most effective exercises in functional fitness. They test strength, endurance, and explosive power all in one movement. Whether you’re chasing a personal best in a CrossFit WOD or battling through the final HYROX wall ball station, technique is everything. Here are five tips to take your wall balls to the next level.

1. Aim for the Target

It sounds simple, but precision makes all the difference. Pick a point on the wall and hit it every time. If there’s a wall ball target, aim for the middle. Following the path of the ball keeps your throws smooth, efficient, and on target. In CrossFit or HYROX, not hitting the target is a no rep. Mastering accuracy is crucial for your score on competition day.

2. Squat Low, Drive High

Power comes from your legs. Keep your feet shoulder-width apart, chest tall, and knees tracking over your toes. Go low enough to reach parallel, or below if mobility allows because in competition, not reaching depth is a no rep. Deep squats make your throws more explosive and build the endurance you’ll need when fatigue hits. This is especially important in HYROX, where wall balls are the last station and every rep counts.

3. Choose the Right Weight and Height

Pick a ball that challenges you but lets you maintain perfect form. Around 4–6kg for women and 6–9kg for men. If your throws aren’t reaching the target or your form breaks down, the ball is too heavy.

The standard target height is 2.7m (9 feet) for women and 3m (10 feet) for men, in line with CrossFit and HYROX standards. The right weight and height combination allows you to move efficiently and sustain reps under pressure.

4. Train Supporting Movements

Wall balls don’t exist in isolation. Build strength and control with complementary exercises like:

  • Thrusters – strengthen the squat-to-press movement pattern.

  • Front squats – develop leg strength and depth.

  • Medicine ball slams – improve core power and explosiveness.

  • Box jumps – boost leg drive and dynamic power.

These movements transfer directly to wall ball performance, making each rep smoother and more powerful.

5. Master Your Rhythm

Exhale as you throw, inhale as you squat. Smooth, controlled breathing helps maintain form under fatigue. Catch the ball at chest height with elbows soft, then drop straight into the next squat. Finding a rhythm keeps energy expenditure low, improves endurance, and makes long sets, like those in CrossFit metcons or HYROX races, much more manageable.

Wall balls are brutal, but that’s why they’re effective. By focusing on accuracy, squat depth, the right ball weight and height, supportive training, and consistent rhythm, you’ll unlock better efficiency and endurance. Whether you’re stepping onto the CrossFit competition floor or lining up for HYROX, mastering wall balls will give you the edge when it matters most.

Shop our Wall Balls & Targets and take your training to the next level.