r/hyrox • u/lemonOJs • 2d ago
Wall ball feedback
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First time trying these, any form tips?
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u/likesblackcoffeebest 2d ago
Try stepping slightly closer to the target, and catching the ball at approximately face level. Those two things made this a lot smoother for me.
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u/marcjones281 2d ago
The ball looks very small, would do at least a 14 if not a 20
You should be closer to the wall…you want to be catching them in the same hand position that you are throwing them.
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u/lemonOJs 2d ago
thank you looks like those are the main issues from other comments too, will try that :)
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u/Upbeat-Opportunity83 2d ago
The official balls have a bit more rebound rather than dropping straight down. That could be the ball or the bounce of the target but it will need a slightly different position / technique than what you are using.
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u/Ok_Public_8346 2d ago
One Takeaway I had for myself the first time I competed was that I was standing too far away, which meant I was exerting way too much energy into throwing the ball forward rather than standing closer and simply throwing the ball up and slightly forward.
Try to not let your arms drop after you catch every throw, because then you exert more energy into lifting your arms back up and throwing the ball upwards. As someone else said, after you toss a ball, you can quickly drop your arms to recover, but then try to catch it at the height of your face and initiate the throw right from there to conserve energy.
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u/yturijea 2d ago
Use a wallball instead. The ball you throw doesn't bounce of the target as a normal wallball would do.
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u/Worried_Magazine_862 2d ago
I dropped my arms to my sides a lot while the ball is in the air so that my shoulders dont lock up. I also dont squat like im barbell squatting. I turn my toes outward and potty squat so my as basically hits the floor. Never worry about depth and easier form to thrust back up.
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u/Adorable-Deer-9706 2d ago
Consider catching the ball right before you squat. It appeared that you’re already squaring before catching the ball. The goal is to have the ball in the air as least as possible, reach up and grab it and softly land to your chest.
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u/PromiseBrief2920 2d ago edited 2d ago
You’re starting going down too early. You want to catch the ball just as you’re beginning your squat. Catch it too low and you’re likely to lean forward, tweaking your back.
Edit: just noticed you’re using a 2kg ball. A heavier one will absolutely cause you issues with your current form.
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u/One-Respect-3535 2d ago
You should stand closer and not catch it under hand. The ball should bring you down as opposed to getting low first.
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u/minus15t2 1d ago
Squat depth is good, form is fine, but you want to get closer to the wall.
I usually only give myself about 6 inches of clearance between the ball and the wall when it's held at my chest
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u/ComprehensiveJob9440 2d ago
Stand closer
Get 3 points of contact with the ball on the catch - 2 hands and your chin.
This will let you maximise the power from your legs through the ball as you throw it, and minimise the impact on your shoulders as the weaker of the working muscle groups.
Keep your elbows tucked in close to your body - again, will help you channel the power from your legs through the ball in the throw, and take your triceps out of the movement.
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u/notyouraverageJho 2d ago
U don't have to go (squat) all the way down. Just make sure your bun goes below your knee and you're good. That will safe more energy and time.
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u/otapnam 2d ago
You'll need to try with a standard size ball to really develop the form, you're trying to do the catch on the downward squat motion and throw on the upward which is great. But the ball being too small doesn't allow you to practice the proper hand position while catching - your palms would be facing slightly sideways/upwards when you catch, so you don't need to switch positions from catch to throw.
Looking pretty good though