Squat low, then launch the ball high up the wall.
Use your legs to throw, the ball should leave your hands as you stand.
The wall ball fuses a full squat with an explosive overhead throw. Your quads generate the drive out of the bottom, your glutes snap the hips through to launch the ball up the wall, and catching it on the way down feeds you straight into the next rep with zero rest. It is a conditioning weapon that keeps the legs doing real work at speed, which is why it shows up in every serious circuit and engine session.
One you can throw to your target for the whole set without the squat turning into a quarter squat. Lighter and accurate beats heavy and ugly, especially once the reps stack up.
A full squat every rep, with the ball tucked at your chest. Cutting depth to save time is the classic cheat, and it strips most of the leg work out of the movement.
Your timing is off. The ball should leave your hands as your legs finish standing up, so the throw is a punch of leg drive travelling through your arms, not a shoulder press with a squat attached.
