kerich1117
New member
What are some good key exercises to perform with the exercise ball?
exercise ball training
- Thread starter kerich1117
- Start date
Personally I think they are over-hyped. The DEFINITELY have their place.... but most people should focus on lifting weights using the big, compound lifts such as squats, deads, bench, rows, etc.
Especially when losing weight, assuming they are capable and familiar with these exercises.
Adding a ball into the mix simply negates proper form and/or minimizes the amount of weight that can be lifted.
For novices who are looking for weight loss, simplicity wins every time.
Especially when losing weight, assuming they are capable and familiar with these exercises.
Adding a ball into the mix simply negates proper form and/or minimizes the amount of weight that can be lifted.
For novices who are looking for weight loss, simplicity wins every time.
Hi jenabby,
I also think they're used way too much. The ball is just another tool and nothing more. Trainers or trainees that use them as a focal point of programming are missing the boat. Focus on basic lifts for the majority of your training sessions. If you want to incorporate the ball for abdominal training or as a hamstring/glute exercise that would be fine. For the most part, though, stick to the basic lifts and work on getting stronger. This can be accomplished by: using more weight for the same number of repetitions, adding repetitions, adding another set or decreasing the rest interval between sets using the same weight and repetitions. It would be a good idea to write out your workouts. "Failing to plan is planning to fail".
I also think they're used way too much. The ball is just another tool and nothing more. Trainers or trainees that use them as a focal point of programming are missing the boat. Focus on basic lifts for the majority of your training sessions. If you want to incorporate the ball for abdominal training or as a hamstring/glute exercise that would be fine. For the most part, though, stick to the basic lifts and work on getting stronger. This can be accomplished by: using more weight for the same number of repetitions, adding repetitions, adding another set or decreasing the rest interval between sets using the same weight and repetitions. It would be a good idea to write out your workouts. "Failing to plan is planning to fail".
I like them, but I don't think I use them like most people, and I don't use them non-stop:
1. Doing pushups on them really works lots of stabilizing muscles and not just lower chest and triceps. Try it sometime... you'll be shaking real bad and might fall on your face if you're not careful.
If I'm on a ball, I can only do about half of the normal amount of pushups I can do.
2. Doing crunches on them are simply more comfortable in my opinion. But also, if you want to do low rep crunches where you hold the contracted position for a second, I like it better because you have more range of motion, because you can stretch back further and go beyond horizontal, and once again, it's just more comfortable. I feel more of a burn and get worn out easier on a ball than just on the floor and my back is lots more comfy.
3. I use it for.... crap, can't think of the name... basically where you get in a smith machine or something similar, put your feet out, then basically do horizontal pullups like a row. Instead of putting my feet on the floor, I put my feet up on a ball, which makes you stabilize your legs with your core and also gives you a little different angle on your pullups... it's actually harder like this.
4. I use it for hamstring curls. Basically you can lie on your back with a heel on the ball and flex your hamstring and butt up and it helps with muscle inbalances. This works more muscles and is alot more comfy than the typical hamstring curl while lying face down on a bench.
I think the key is the stabilizing muscles. Just depends on what you want to do. If you want to just look good and lift the most amount of weight possible, you're probably not interested. I think from a more athletic standpoint where you need stability in a particular sport, they're great.
Personally I think alot of guys shun them because they think they look girlie/gay/amateurish but alot of great athletes use them. I bet you'll never see a beefcake in a gym use one though. Just depends on your goals.
1. Doing pushups on them really works lots of stabilizing muscles and not just lower chest and triceps. Try it sometime... you'll be shaking real bad and might fall on your face if you're not careful.
If I'm on a ball, I can only do about half of the normal amount of pushups I can do. 2. Doing crunches on them are simply more comfortable in my opinion. But also, if you want to do low rep crunches where you hold the contracted position for a second, I like it better because you have more range of motion, because you can stretch back further and go beyond horizontal, and once again, it's just more comfortable. I feel more of a burn and get worn out easier on a ball than just on the floor and my back is lots more comfy.
3. I use it for.... crap, can't think of the name... basically where you get in a smith machine or something similar, put your feet out, then basically do horizontal pullups like a row. Instead of putting my feet on the floor, I put my feet up on a ball, which makes you stabilize your legs with your core and also gives you a little different angle on your pullups... it's actually harder like this.
4. I use it for hamstring curls. Basically you can lie on your back with a heel on the ball and flex your hamstring and butt up and it helps with muscle inbalances. This works more muscles and is alot more comfy than the typical hamstring curl while lying face down on a bench.
I think the key is the stabilizing muscles. Just depends on what you want to do. If you want to just look good and lift the most amount of weight possible, you're probably not interested. I think from a more athletic standpoint where you need stability in a particular sport, they're great.
Personally I think alot of guys shun them because they think they look girlie/gay/amateurish but alot of great athletes use them. I bet you'll never see a beefcake in a gym use one though. Just depends on your goals.
ExercisePhysio
Guest
Did I mention my bench sucks? I don't know what it is but my barbell bench press is an agonizing climb in terms of weight. Yet 105 lb dumbbells? No prob.
Grrr.
Michael
Grrr.
Michael
ExercisePhysio
Guest
Btw, I'm in class right now. Haha...i have such a hard life.
Michael
Michael
You bastard!
Ya know, I used to train with this guy who was strong as an ox. Couldn't BB bench to save his life but could throw around some serious weight with DBs. Funny how that works.
A study (amongst probably thousands of others which could have conflicting results) said that you get the best ab workout (maybe they meant without weights but I dont know) by doing crunches with legs straight up in the air (this is how I like to do them anyway) and by doing the "bicycle" for the obliques (alternate elbows to alternating knees keeping legs off ground the whole time).
I used to use the ball with weights. I would rest my feet up against a mirror so I got to look at myself and also stop the ball from rolling (which is probably the point that you're not supposed to stop it except with your abs) and then I would crunch up AND down slowly holding a 10 lb weight plate behind my head. I must say this gave great results.
I used to use the ball with weights. I would rest my feet up against a mirror so I got to look at myself and also stop the ball from rolling (which is probably the point that you're not supposed to stop it except with your abs) and then I would crunch up AND down slowly holding a 10 lb weight plate behind my head. I must say this gave great results.
I've seen a lot of those fitness magazines that say you should sit on a ball while at your desk... i've tried that and personally it left me unable to slouch -which I suppose was the point but I need to slouch...
I'd have people quoting me with that picture if I used a word like "proprioception".
Wow, I feel sorry for you.
I'll try and keep things on 2nd grade reading level for you Corn, with the understanding that your comprehension level is at 3rd grade level.
Ya know, just to keep it simple for ya.