Posted on February 21, 2010.
Stability Ball Progressions exercise for Building Muscle and Strength Core After my article Stick Your Neck Out was published, I took some surprisingly Flack hardcore "guys just because I show a stability ball used in some applications of the year.
As I am not emotionally attached to any piece of equipment or style of training, I was not upset at all about this. However, it does make me realize how misunderstood the Swiss ball is in force "hard core" of the community.
Thus, in light of this realization, I'm stepping up to set the record straight once and for all on Swiss balls and how they should and should not be used in programs and effective force.
Do not hate the player, hate the game
My friend and fellow coach Rob Simonelli has raised an interesting point when he and I discussed this article and why do serious weightlifters Swiss balls. Rob said: "What is serious lifters do not understand is that this is not that they do not like Swiss balls is that they do not like Swiss balls represent" .
He was absolutely right. Hardcore weightlifters were guilty by association Swiss balls simply because there is a lot of "functional trainers" out there doing stuff seriously ridiculous on them.
This does not mean that Swiss balls can not be used for stuff that has value.
For all the enemies you swiss ball there, I want you to ask you a question: "Am I blame the tool or the practitioner?"
I think you'll find that myself and Rob and are right in saying that the Swiss ball, like everything else in the gym is only a tool. One that can be used or misused depending on whose hands it's in. Just because some people abuse a certain tool does not mean we should throw out the toolbox together. If this were the case, we would not use the equipment at all judging by what I have seen done with barbells and dumbbells these days.
Now let's get one thing straight, the title of this article is not called "Swiss Ball exercises you should do every day or Will Go to your pot. The exercises presented in this article are by no means a necessity, they are simply other options challenge your body in a positive way and make up your "base" lifts.
In other words, they are only tools in the toolbox.
Just know when to use the tools you have.
When the instability and strength is really good
Recently I had to attend one class my friend Eric Cressey on training the athlete overall. During his workshop, Eric has an excellent point which seems relevant to this article. He said that although it was found that unstable surface training for the lower body has been found to be ineffective and in some cases, even against-productive for the formation of healthy individuals of instability for the upper body may be beneficial. Eric went on to explain that it has everything to do with the fact that the lower body functions primarily in the near chained (both feet in contact with the ground) so as not usually the moving ground below . However, the functions of the upper body in more than a change in channel open (no soil or solid contact surface) with things more likely to move and position.
That's a lot of sense if you think a football lineman blocking a better ball carrier to pass. Lineman feet are facing a flat and stable while his upper body is all the more reason to negotiate with another body moving in all directions trying to get around him.
Now I hope that changed his mind on the stability ball, I'll give you a list of exercises using the Swiss ball that we have found to be beneficial to our clients, athletes and competitors physics.
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