Garrett Waller

As a coach, sometimes you enter the gym and spot “creative” versions of workouts. This one? Not effective, not safe, and definitely NOT how wall balls should be done.

Stop losing gains on your curls! The biggest mistake I see? Elbows moving and killing bicep tension. Fix your shoulder, lock that elbow, and watch your biceps explode in just weeks!

POV: You're trying to finish your set...

..then you see coach motivating somebody else like it's the UFC. 💀

Hurt your shoulder but itching to press again? Don’t rush it—rebuild the right way.

Here’s what I’d do if I were making a comeback: start simple with Wall Angels. Elbows and fingertips on the wall, reach up as high as you can, then bring it back down. It opens the shoulders up and gets that scapular movement working again.

Next step, swap the bench for the floor press. Neutral grip, elbows tucked, control the slow lower, then press back up. It’s easier on the shoulders and a great way to rebuild strength with stability.

Take your time, move smart, and your pressing will come back stronger than before. 💪

Mobility is not built in one long session.

You do not need a 30-minute mobility routine every day.

You need a movement standard you can execute consistently.

I spend three to four minutes on the World’s Greatest Stretch before training, four or five times per week. That gives me repeated exposure for the hips, torso, shoulders, and inner thighs without disrupting the strength work.

The goal is not to feel temporarily loose.

The goal is to maintain usable range of motion as training volume and strength increase.

Save this for your next warm-up.

Ever feel like you just need to let it all out?
If there’s ONE move I’d choose to finish every workout—it’s the ball slam.
Why? Because it lights up your whole body:
1. Hips → Core → Shoulders → Arms (in that order)
2. Builds explosive power
3. Works strength + cardio together
4. Relieves stress like nothing else 💯
Start with the double slam, then add the side-to-side variation to fire up your obliques. Just make sure you’re using a non-bouncing ball (trust me on that one 😉).
Sometimes the best therapy is grabbing a ball and slamming it until the stress is gone.