From the Rehabilitation Clinic to Your Gym
If you mention "unstable" and "training" in the same sentence, there's a good chance you'll put a knowledgeable meathead in a locker. And this is largely justified. BOSU balls, wobble boards, and other unstable games belong in a physical therapy office rather than a gym – and that's where the problem lies.
The madness of unstable surface training (UST) began in clinical rehab after proving some treatment promises ankle problems. As so often before, however, something useful has become accepted within a single context and has crept into the mainstream.
Hipsters, who were also personal trainers, started putting their clients on balance boards and Swiss balls while juggling kettlebells and talking garbage about egg yolk.
The problem is that UST does not keep water out of the range of physiotherapy. In fact, several studies have denounced the use of injury prevention as a whole, limiting its effectiveness to those with a history of ankle sprains. Other studies have found that people training on unstable surfaces are more likely to be seriously injured.
Does this mean that UST is more likely to contribute to injuries? You can be the judge. If there is one thing the research undoubtedly proves, training on a STABLE surface is the clear king to become bigger, stronger and more athletic.
But not every unstable workout is created equal. Some unstable training methods and exercises can offer unique benefits that, when used properly, can lead to new gains in strength, hypertrophy, and performance. To take advantage of the unique benefits of certain forms of instability, try the following methods and exercises:
– Use unstable exercises as a basic warm-up.
To become taller and stronger, your workout should be like this The focus is on exercises that can be sufficiently stressed and developed over time. Most of the time, exercises that do not meet these two criteria have little or no purpose to gain in strength and size.
However, there are a number of unstable exercises that can be valuable as "basic exercises" before regular training. Why? When performing certain exercises with little instability, each repetition strengthens the proper movement mechanics, improves coordination between and within the muscles, enforces joint stabilization and the stability of the grooves. They are better equipped to handle heavy loads with impeccable technology.
Here are some examples of how you can prepare for lifting on unstable surfaces:
One of the recurrent themes of intelligent unstable training is a constant demand for stability and control of the core, and that Chaos push-up is no exception.
In addition to the maximum pressure on the anterior core, it targets all of the upper body muscles while strengthening the scapula and shoulder stabilizers. Because the vibrations are substantial, Chaos pushups require a slow pace and perfect mechanics, resulting in increased shoulder stability and better press mechanics.
Half Kneeling Bottoms Up Kettlebell Press
Who says unstable training must involve imagination equipment? Keeping a kettlebell in a bottom-up position is inherently unstable. This will improve your press mechanics, help you build healthier shoulders and get a light pump.
As an added bonus, the semi-kneeling position requires a whole-body tension to withstand stretching, rotation and lateral flexion of the spine.
The only bad news is that you need to check your ego and use lighter weights. Due to the instability of the movement, high demands are placed on the stability of shoulders, forearms and hips.
One-legged stability ball hamstring curl
Relaxed, hard type. The stability ball is not completely worthless. These curls have two advantages:
First, they simultaneously train knee flexion (hip leg) and hip extension (heightened leg), unlike most thigh exercises that focus on one or the other. Second, a one-sided aspect of the movement requires balance, stability, and control. You will also trigger a brutal hamstring pump that prepares your knees and lower back for optimal function before squatting.
Raised squat with back foot
With this variant you place your back foot on a band. Why the band? Well, if you perform squats with an elevated hindfoot, most lifters allow their hind legs to do a lot of the work. While this is not necessarily bad when the target is the total load, using a strap to raise the rear foot forces the front leg to work in isolation.
At the same time, the band requires a triple balance and hip stability. similar to a pistol or one-legged squat on a bench / box. In contrast to these two movements, the increased squat of the back foot actively engages the hip flexors, forcing a deep stretch. The result: healthy hips, better movement and a stronger squat.
2 – Perform compound lifts using the hanging band technique.
You should never stand on an unstable surface. Combining squats and deadlifts with an unstable ground is synonymous with anchovies on pizza. Unacceptable.
Here's the reason: Did you ever go to an ice rink to run sprints? Hopefully not. When you step on an icy surface, the immediate response of the body is to tense and balance at all costs, freeing the body of its ability to produce maximum power.
Every time your nervous system perceives an unstable surface, it immediately reacts to protect you by becoming weaker. Assuming your goal is to get bigger and stronger, leave the unstable surface training to the Cirque de Soleil performers and guys with weak arms.
Fortunately, there are useful ways to incorporate instability into your compound lifts, without standing on a wobbly board or sacrificing that. Sufficient load to build muscle and strength. The Dr. Joel Seedman's popular hanging tape technique is a valuable tool that challenges stability while stimulating strength, size and dial-up technology.
Per Seedman, Hanging Belt Technology (HBT) offers these unique advantages:  It allows you to compromise and affect stability while using significant loads.
This gives you instant feedback on your technique, but inevitably requires a high level of tension, rigidity of the spine, stability of the core, and mental concentration. Improved mechanics and stronger squats.
HBT squats are also effective from a hypertrophic point of view, because the constant tension combined with heavy load provides a strong growth impulse.
Any Lunge Variation Variation Performs A novel stimulus aimed at the quads, hamstrings, and glutes. Because perfect technique is required, there is a high need for stability and coordination, and the core has to work overtime to maintain tension at each repetition.
Inclined Bench Press
Performing an incline bench press with hanging hinges requires optimal mechanics and perfection of shoulder positioning. The result is healthier shoulders, maximum recruitment, a huge pump and more muscle.
As the old saying goes, a chain is only as strong as its weakest link. Whatever these weak links may be, the HBT headdress will uncover them.
There is no better exercise that addresses the entire upper body in terms of strength, size and stability. In addition to triggering a painful pump, this variant challenges your ability to stabilize the trunk and force each muscle of your body to block the movement.
When used with isolation exercises, the muscle building benefits of HBT benefit unparalleled. The constant tension that is generated as well as the inherently slow pace trigger painful pumps and trigger the muscle damage and metabolic stress required for hypertrophy. With some creativity in the setups, HBT can be applied to a series of exercises that are not just curls: shrug, cranial squeeze, dips, side elevations, etc.
3 – Selecting inherently unstable exercises
Unstable training is not required Bands, balls or stupid equipment. A simple way to account for instability is to do exercises that are inherently unstable, many of which are incredibly effective in terms of strength and size. By adding the following methods to your training, you can take advantage of unstable training without turning your training into a circus.
Reduce the number of ground contact points.
Progressive exercises about instability do not have to be complex. Something as simple as lifting a limb from the floor can increase the demands of the working muscles and at the same time be a challenge against rotation. This is a powerful way to instill your training without sacrificing the use of sufficient loads.
Single-Legged One-Leg Floor Press with Glute Bridge Iso-Hold
Ben Bruno introduced this sophisticated press variant, which requires full strength – body stability, strong strut and optimum press mechanics. Unlike other silly-looking exercises, this does not require significant weight reduction. Once you get the hang of it, you should be able to cope with a load that is in no way inferior to your normal dumbbell bench press. The upper back, lats and core are as effective as the breakaway row. In essence, you are holding a one-armed board while making stern one-armed ranks.
If you think you need to become light, think again; You should be able to use 80-90% of the weight that you normally use for one-arm dumbbell rows. In the video, Joel Seedman makes breakaway ranks with two dumbbells adding up his body weight.
Use offset loading.
Offset loading can be used for virtually any type of exercise as the only thing that is required is the use of a heavier load on one side of the body. By using uneven weights, the core needs to develop greater stability and strength, eliminating possible energy losses and giving you a stronger base to generate more power and lift more weight. Farmer Wear challenges the entire core, as well as the shoulders, forearms, and glutes , Using balancing weights on a safety rail (which allows for greater load) makes the challenge even greater. In addition to hammering the core from the point of view of antilateral flexion, muscle demands on the heavily loaded side are enhanced.
Add some one-sided exercises.
Single Arm Dumbbell Bench Press
This is an underrated exercise that beats the core and exposes strength imbalances, but still allows the use of heavy loads. If you do not believe that it is an inherently unstable exercise, you have not become strong enough.
As I mentioned in 7 tests without the barbell that you have to pass, you should be able to do 5 repetitions per side with a dumbbell that is 50% of your body weight.
FrontRanked Reverse Longe
FrontRanked reverse lunge use one of the simplest and most overlooked strategies to increase the difficulty of an exercise: to increase the center of gravity.
It's the Same reason why an overhead squat is so difficult – the need for stability is greater. By the same token, the front rack position forces you to stabilize the front core to prevent the bar from being lost or tipped over. In addition, the dynamic component of a backward lunge combined with the temporary instability of standing on one leg increases the need for whole body stabilization.
4 – Use instability for core training.
I always laugh when people say that BOSU squats are good for the "little stabilizing" muscles. What small stabilizer muscles? Noodle arms? Chicken legs? Pencil Neck?
Call me crazy, but if I'm preparing for maximum bench press, I'd rather be helped by "big stabilizer muscles," such as the upper back, lats, and front / medial claws, as opposed to supraspinatus and teres minor.
Here's the reality: A stabilizer muscle is not a real thing, and no muscle exists for the sole purpose of providing stability. The muscles that stabilize the body differ because of their role in a particular movement.
The only muscle group that plays a legitimate role in stabilizing the body regardless of movement is the entire muscle of the nucleus. While many exercises that target anti-extension, anti-rotation and anti-lateral flexion are valuable, instability can take your core training to the next level.
To train your core with unstable exercises:
Stir the pot
Take a look at Nick Tumminello's challenging variation of stirring. This exercise is a fantastic way to combat the incline of the anterior pelvis while providing rotational inhibition.
According to Dr. Stuart McGill is a better alternative than most of the other core exercises because it allows a brutal training effect without robbing the capacity of the spine. Since it is impossible to cheat the movement, you must keep a solid support and hold a strong position. The result is better posture, an elastic core and more time under tension to support the abdominal hypertrophy.
Zercher handle with hanging kettlebells
The Zercher grip is already a powerful core exercise in itself. When you add hanging kettlebells to the mix, the ability to align the core from a 360-degree perspective is unsurpassed.
The Zercher position forces you to create a high level of intra-abdominal tension, as your eyeballs feel like they are popping out of their sockets. The hanging kettlebells additionally offer an antilateral flexion component. It also requires tensing your abdominals and glutes as tightly as possible, without leaning forwards, backwards or from side to side.
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