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    Default Strength training w BOSU ball

    I would just like to know whether it would be productive and possible to do strength training on a BOSU ball? For example doing squats or military presses and then using the BOSU ball as your foundation so that you could train your core while training your muscles.

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    Welcome to the forum.

    If the goal is to get stronger, I wouldn't bother with a bosu ball.

    Bosu balls can be OK to improve stability and co-ordination, however using a bosu ball will only have you lifting lighter weights as you will be trying to stabilize yourself on the ball - this will not be beneficial for over-all strength gains.

    If you are performing squats properly ( without a bosu ball ) you will be stimulating your entire core through the exercise anyway, and the same goes here for military presses as-well.

    The most effective way to train your core/abdominals will be no doubtably through direct work for the core/abdominals, this will mean including specific exercises that will train these muscle groups ( think weighted crunches, leg raises, cable wood-chops, decline sit ups etc ).

    Again, a bosu ball will only hold you back if your goal is to get stronger and progress with weights. The ball will be a limiting factor for you, as you will only get caught up trying to stabilize yourself on the ball where your energy and efforts should be directed to lifting the weight.

    Hope that helps & all the best.
    Consistency is the key

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    M&S Injury Advisor yitmy's Avatar
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    Nice post there Scrutiny! +
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90)

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Scrutiny View Post
    The ball will be a limiting factor for you, as you will only get caught up trying to stabilize yourself on the ball where your energy and efforts should be directed to lifting the weight.
    Agreed
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    Quote Originally Posted by Ijsbaard View Post
    I would just like to know whether it would be productive and possible to do strength training on a BOSU ball? For example doing squats or military presses and then using the BOSU ball as your foundation so that you could train your core while training your muscles.
    How does a bosu ball train your core?
    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

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    Doses and Mimosas dday39's Avatar
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    core can't be weak if you're dead....just sayin

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    Quote Originally Posted by Ijsbaard View Post
    I would just like to know whether it would be productive and possible to do strength training on a BOSU ball? For example doing squats or military presses and then using the BOSU ball as your foundation so that you could train your core while training your muscles.
    Bosu balls and stability balls were initially tools of the physiotherapist for rehab purposes, that's where they should have remained.

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    I used to have a trainer who made me lift while standing on one of those half bosu balls and everyone I mentioned that to gave me a hard time and ripped the trainer to shreds. I wouldn't admit it to anyone now even if I was doing it! (I'm not, though.)

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    People with really strong cores don't use Bosu Balls.
    Goal:

    700kg (1,543lbs) total

    Progress:

    0%==========||==========100%

  10. #10
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    Quote Originally Posted by itsn8o View Post
    People with really strong cores don't use Bosu Balls.
    X2.

    Strong cores are definitely built through the big compound lifts + direct work for the core/abs.
    Consistency is the key

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    Bosu balls are a joke. Most of the people I see using them to train "stability" couldn't even do a correct bodyweight squat on solid ground.

    http://www.muscleandstrength.com/forum/threads/37084-zstadt-s-log

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    A PT had me do body weight squats and other things on a half ball. I reminded myself of a duck shaking it's tail feathers.

    I can do tons of body weight squats... I can squat decent weight... I can hold a pike position for very long times... (my PT was annoyed that it was so easy for me). I think anyone that does weighted squats comes to expect a firm footing, not a dynamic one.

    My point... the Bosu balls must have their place... my place isn't on one.
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    Jeez everyone's bashing the bosu ball. I suppose y'all are going to tell me to sell my AbFlex and Total Gym too. Then how'm I gonna get huge, huh?

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    Quote Originally Posted by OneGun View Post
    Jeez everyone's bashing the bosu ball. I suppose y'all are going to tell me to sell my AbFlex and Total Gym too. Then how'm I gonna get huge, huh?
    100 bicep curls once per week and nothing else is apparently the best way to get huge.

    EDIT: wait, I just heard my source for that might be, uhmm, "misinformed".

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    You don't strength train using a bosu ball, just as you don't train for NASCAR using a Big Wheel.
    Big & Strong = Heavy Compounds + Progression + Food

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    What the bosu trainers think they look like



    What they really look like



    Though, honestly, this second one looks kind of fun
    You Can't Out-Diet Lousy Training.

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    Quote Originally Posted by OneGun View Post
    Jeez everyone's bashing the bosu ball. I suppose y'all are going to tell me to sell my AbFlex and Total Gym too. Then how'm I gonna get huge, huh?
    Shake Weight?

  18. #18
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Suze View Post
    Shake Weight?
    Thats one of the funniest things that equipment manufactures have come up with, and to make things worse, I had a female come into my gym a couple of months ago asking if I would like to buy a pair she had purchased and no longer used, she thought we may use them in the gym ROFLMAO !
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  19. #19
    Ms. New Booty majavojnovic's Avatar
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    Ummm...
    The bosu ball is an excellent tool to make exercises more challenging and yes it does target your core muscles. I would personally use it for planks or push-ups if anything. I don't really like it for squatting/pressing as much, although that would target a large amount of stabilizing muscles (not necesarilly core muscles.)

    Core strength is usually determined through muscular endurance, and just to be clear when training the core it encompasses the abdominal muscles and lower back muscles.

    A good way to measure your core strength is to see how long you can hold a plank for. Another way you try to measure is by holding a handstand or headstand.


    IN SHORT: Yes it would be productive to use a bosu ball, depending on what your goal is. If you want to gain muscular strength then I would not use it. If you just want to train and challenge yourself in a different way, then go ahead.
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    Trusted Advisor Doug's Avatar
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    An interesting article regarding free weights and a Stability Ball


    Trunk Muscle Activity During Stability Ball and Free Weight Exercises

    Journal of Strength & Conditioning Research:
    January 2008 - Volume 22 - Issue 1 - pp 95-102

    Nuzzo, James L; McCaulley, Grant O; Cormie, Prue; Cavill, Michael J; McBride, Jeffrey M


    The purpose of this investigation was to compare trunk muscle activity during stability ball and free weight exercises. Nine resistance-trained men participated in one testing session in which squats (SQ) and deadlifts (DL) were completed with loads of approximately 50, 70, 90, and 100% of one-repetition maximum (1RM). Isometric contractions during 3 stability ball exercises (quadruped (QP), pelvic thrust (PT), ball back extension (BE)) were also completed. During all exercises, average integrated electromyography (IEMG) from the rectus abdominus (RA), external oblique (EO), longissimus (L1) and multifidus (L5) was collected and analyzed. Results demonstrate that when expressed relative to 100% DL 1RM, muscle activity was 19.5 14.8% for L1 and 30.2 19.3% for L5 during QP, 31.4 13.4% for L1 and 37.6 12.4% for L5 during PT, and 44.2 22.8% for L1 and 45.5 21.6% for L5 during BE. IEMG of L1 during SQ and DL at 90 and 100% 1RM, and relative muscle activity of L5 during SQ and DL at 100% 1RM was significantly greater (P ≤ 0.05) than in the stability ball exercises. Furthermore, relative muscle activity of L1 during DL at 50 and 70% 1RM was significantly greater than in QP and PT. No significant differences were observed in RA and EO during any of the exercises. In conclusion, activity of the trunk muscles during SQs and DLs is greater or equal to that which is produced during the stability ball exercises. It appears that stability ball exercises may not provide a sufficient stimulus for increasing muscular strength or hypertrophy; consequently, the role of stability ball exercises in strength and conditioning programs is questioned. SQs and DLs are recommended for increasing strength and hypertrophy of the back extensors.
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    Doses and Mimosas dday39's Avatar
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    Quote Originally Posted by majavojnovic View Post
    A good way to measure your core strength is to see how long you can hold a plank for. Another way you try to measure is by holding a handstand or headstand.
    I could probably hold a plank for about a week (amidoinitrite?)

    stability balls have no place in my gym (other than my sons kicking them around)

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by dday39 View Post
    I could probably hold a plank for about a week (amidoinitrite?)

    stability balls have no place in my gym (other than my sons kicking them around)
    Or mine
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    Just to be the devil's advocate, I can see how they'd be useful if someone is training for a sport where it's likely to get knocked over - not so much that they build muscle at all, more that they train you to keep yourself stable when it's difficult to do so. For heavy lifts they obviously just take away from the exercise, but for lighter lifts that throw you off balance (thinking specifically 1-arm/alternating arm stuff) they must have SOME effect on training yourself to remain upright.

    Just a thought, it does seem to me that standing on one of those half-ball things (even without weights, just moving around on one and trying not to fall over) simply has to improve balance skills to some extent. (For example I can barely stand on one of the things, takes major concentration, but I saw someone at my gym doing 1-leg squats on one... ankle strength might be a factor, but even just the subconscious control is what I'm thinking could be improved).

    So yeah... don't flame that, I'd never use one of the things for my weightlifting, but for someone with weak ankles, or training specifically for balance... I can see how they'd have an effect.

  24. #24
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    Quote Originally Posted by dday39 View Post
    I could probably hold a plank for about a week (amidoinitrite?)

    stability balls have no place in my gym (other than my sons kicking them around)
    Video or it didn't happen.
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    I would say the best way to train your core and stability and functionality is heavy squats as well as heavy compounds.

    Example I almost exclusively do the heavy compounds, I was squatting with close to my max, as I dropped down, the bar hit the rack, flicked one side up. Lifting gave me the strength and stability to hold onto the weight, stabilise it, then complete the squat.

    In addition, standing on an unstable surface makes it more or less impossible to actually use the muscles in your legs because you dont have any where to push against. If you want to get good at being stable, you need to be stable and lift heavy. You cant use your powerful tripple extention on a bosu ball, so that makes it useless for power athletes and just about any sport that requires you to drive from the feet and hips. Its useless for fighters because they need to drive from their feet to strike and to absorb punches.

    Maybe physio rehab patients sure there is a place for it, that has been established.
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