Lonero Wall Ball Squat
Lonero wall ball squat er en dynamisk flerledsøvelse, der kombinerer squat med et eksplosivt kast mod en væg. Øvelsen rammer forlårene, samtidig med at den aktiverer skuldre og core. Den opbygger styrke i underkroppen og eksplosivitet i overkroppen på samme tid.
Sådan gør du
- Stå med ansigtet mod en solid væg, mens du holder en medicinbold i brysthøjde.
- Sænk dig ned i en squat-position, mens du holder ryggen ret og brystet oppe.
- Når du rejser dig fra squatten, kaster du eksplosivt bolden mod væggen.
- Grib bolden, når den preller af, og gå med det samme tilbage i squat.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Hold the medicine ball firmly at chest height before you start.
- Keep your chest proud and your back neutral as you lower into the squat.
- Drive through your whole foot to stand up quickly.
- Release the ball into the wall as your hips and knees fully extend.
- Catch the rebound smoothly to absorb the force into your legs.
Vejrtrækning: Inhale as you lower into your squat, and exhale forcefully as you rise and throw the ball against the wall.
Almindelige fejl
- Rounding your lower back during the squat, which places unnecessary stress on your spine.
- Using only your arms to throw the ball rather than driving power from your legs and hips.
- Catching the ball with stiff arms, which can jar your shoulders and elbows.
- Standing too close to the wall, leaving no room to comfortably catch and absorb the rebound.
Aktiverede muskler
Primære: quadriceps. Sekundære: baller, skuldre, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–10 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel shoulder discomfort when throwing or catching, use a lighter ball or choose a gentler squat variation.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
What weight of medicine ball should I use?
Start with a light medicine ball that allows you to maintain smooth form and catch the rebound comfortably without straining your shoulders.
How can I protect my lower back during this movement?
Focus on keeping your chest up, bracing your core gently as you descend, and not squatting deeper than your flexibility allows.
Can I do this exercise against any wall?
Ensure you use a sturdy, solid wall designed to handle repeated impacts, such as an exterior concrete or reinforced gym wall.