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Stability Ball Exercises You SHOULDN’T Be Using!
. Personally, I do not use, nor do I recommend using any free weight (barbells, Dumbbells, etc:) loaded exercises while lying, sitting or standing on a Stability Ball. I recommend against performing any and ALL free weight loaded exercises on a Swiss Ball for 3 reasons. .Reason #1 NOT to Lift Weights while on a Stability Ball :
Stable based free weight training has been PROVEN to be the MOST effective way to improve strength & performance. Unstable base training has not!
. First, lifting weights on a swiss ball has NOT been shown to be more effective than stable base training for building strength and improving performance. Heres some science to back me up - . To summarize this 2004 National Strength and Conditioning Association Research study titled:The Effectiveness of Resistance Exercises Performed on Unstable Equipment
.“Research summary: The performance of resistance exercises on unstable equipment has increased in popularity, despite the lack of research supporting their effectiveness. Resistance exercise performed on unstable equipment may not be effective in developing the type of balance, proprioception, and core stability required for successful sports performance. Free weight exercises performed while standing on a stable surface have been proven most effective for enhancing sports related skills.”
(C) 2004 National Strength and Conditioning Association
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Reason #2 NOT to Lift Weights while on a Stability Ball :
You will NEVER become as strong as your potential allows lifting weights while on a swiss ball or any other unstable surface.
. In addition to the above scientific research. Keep in mind – the reason why we lift weights is to increase strength and muscle. Unstable base training can be considered “Stabilization Limited Strength Training” or SLST because the instability limits your ability to generate the high levels of force needed for optimal muscular development. Here’s more science to back me up - . To summarize this 2004 National Strength and Conditioning Association study titled -Maintenance of Emg Activity and Loss of Force Output With Instability
.“Swiss Balls used as a platform for training provide an unstable environment for force production. The objective of this study was to measure differences in force output and electromyographic (EMG) activity of the pectoralis major, anterior deltoid, triceps, latissimus dorsi, and rectus abdominus for isometric and dynamic contractions under stable and unstable conditions. Ten healthy male subjects performed a chest press while supported on a bench or a ball. Unstable isometric maximum force output was 59.6% less than under stable conditions. However, there were no significant differences in overall EMG activity between the stable and unstable protocols. Greater EMG activity was detected with concentric vs. eccentric or isometric contractions. The diminished force output suggests that the overload stresses required for strength training necessitate the inclusion of resistance training on stable surfaces.”
(C) 2004 National Strength and Conditioning Association
. Now, think about the above research abstract you just read. If you want to get stronger, you must lift heavy loads. Duh! But, using the swiss ball, you cannot use loads heavy enough to increase strength. So, what’s the point? .Reason #3 NOT to Lift Weights while on a Stability Ball :
Holding free weights while on a Stability ball is downright dangerous!
. So far you’ve learned two scientifically based reasons why NOT to perform any externally loaded exercises on a swiss ball. If that’s not enough to convince you to rethink your usage of the Swiss Ball? I’ve got one more VERY BIG reason for you! . Lifting weights on a Swiss Ball is down right dangerous because the ball can pop and cause you or your client major injury! The Sacramento Kings (NBA Basketball team) found this out the hard way. . Starting forward Francisco Garcia, who’s contract is worth $29.6 million over 5 years, will miss at least four months of the season after an exercise ball accident broke his right wrist. Garcia, who weighs 195 pounds, was laying on his back on an exercise ball, lifting 90 pound weights in each hand, when the ball burst. . Take a lesson from the Sacramento Kings and stop performing ALL weighted exercise on swiss balls as stated in this article titled-Sacramento Kings warn other NBA teams after exercise ball accident
. “The exercise balls have been removed from the Sacramento Kings’ weight room and stored in a dark storage space, with no word yet whether a sacrificial burning of the rubber menaces is yet to come.Kings co-owner Joe Maloof ordered an e-mail sent to the NBA’s other 29 teams, hoping to spread the word about unforeseen dangers that can arise when performing even basic workouts with an inflatable exercise ball commonly found in many gyms and homes.”
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Why Would Anyone Still Be Lifting Weights on a Stability Ball?
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Well, there you have it! I’ve given you 3 solid scientific and common sense reasons why NOT to combine free weight lifting exercises with the Swiss Ball. How could anyone still being lifting weights while on a ball after now knowing its no more and actually LESS beneficial than using a stable base?
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Please understand I wrote this post not to bash anyone but rather because I’m looking out for my fellow Fitness Professionals best interest! As Fitness Professionals, we all must put aside our personal likes and training biases and place our clients safety above all!
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Even if you don’t agree with the science discussed above? Use your common sense and realize the risks involved every time you put yourself or your client on a Swiss ball while holding free weights far outweight any supposed benefits. A bench will never explode, but a swiss ball may burst at anytime! As Murphy’s Law states – “what can go wrong, will go wrong”.
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Think about it – If a case ever went to court because one of your clients was injured after falling off a Stability Ball during a workout session with you – You are responsible! Plus, a lawyer would tear you up on the stand because you would be unable to provide any scientific justification for why you put your client at risk and didn’t just use a safer and more stable bench. Keep in mind we live in a sue happy country!
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I agree with you Nick. While at OSU we had a BRAND NEW anti-burst ball pop while one of the starting running backs had 115′s in each hand. Not to mention if someone want to train stabilization, whether it be anti-rotation or anti-extension, then do horizontal pushing using a cable column in a kneeling, 1/2 kneeling or split stance.
Great post man!
If strength is highly correlated with hypertrophy (assuming adequate nutrition), and instability reduces force output and therefore development of strength, shouldn’t gymnasts who are rings specialists have smaller arms then they do (because rings are an unstable surface)? Ring specialist have biceps, triceps, and shoulders that are totally jacked, and we must also consider that gymnasts cannot have any extraneous muscle.
Given this, I actually don’t think you are completely wrong, I just think that there must be some nuance that you are missing.
Re-reading what you wrote above I noticed that you kept saying “free weights” and “external load.” Did you purposefully leave out bodyweight movements such as rings? If so, what would account for the difference?
I’ve never come across a reason why I should consider using a Swiss Ball with weights (although if I were to even consider it, I’d only do it with one made by Sissel, since I believe they make ones that undergo specific testing in order to establish Anti-Burst Ratings, but even then you’re packing your trust in a rating versus a certainty when you lift on sturdy benches).
I think Charles Poliquin uses exercises he calls “Omni” exercises where he utilizes the nature of the ball to perform negative accentuated DB or Reverse DB curls, cable pullovers, and even DB presses by using the legs and the rolling of the ball in order to manipulate torso position and vary stress within the set. Of course this may s imply be one of those things that is creative but offers less bang-for-the back than it does in creativity and might ultimately fall a risk:reward analysis.
Excellent article! Just ask the Sacremento Kings if they’re using the physioballs in their strengthening program. Once again, Nick, your common sense and scientific approach to training makes my day.
Neal,
Great question!
The answer is – I still use the stability ball. But, only Bodyweight exercises. I do NOT have my clients hold any external loads while using the Swiss ball.
As far as rings go – I love them and they will make you strong as a bull. But, hanging on to rings and sitting on something that could pop at any time are two very different things.
Open chain, upper body strength training exercises like ring pull ups and swiss ball push up have been shown to be effective and have functional carry over. I will talk about this in detail on another post.
All that said, the comparison of open chained action created by rings vs. a closed chain action created by standing on an unstable surface are very different. You can and will learn to control rings as they are not as much unstable as they are a free weight that allows one to move without artificial guidance. But, standing, sitting or lying on an unstable surface – you cannot produce high amounts of force because you cannot ever fully control it, As they say, “you cannot fire a cannon from a canoe”.
Best regards!
Coach N
I agree with Nick again, it is just common sense, and good old fashioned weight training will be back in style soon enough. We have to remember to stay true to what works and not be at the mercy of the fads that come and go in this industry.
Nick can you write some of your opinions on the other fad…barefoot running…please, please. Mahalo Your biggest fan Claudia
Hey Nick, I love reading your stuff! It always make me think. I have one question regarding using external load on stability balls. I use a single arm dumbbell press on a stability ball in my beginners programing. I don’t use it as an upper body pushing exercise for strength. I use it as a core anti-rotation exercise and glute activation exercise. As a result the loads are much lower decreasing the risk of having the ball explode. I feel due to the relatively low load the risk is minimal and there is a good level of reward in core and glute activity, especially with beginner clients. I’m curious to hear your thoughts about this type of exercise.
I work with women (and a couple men) over 40, for the most part. And older people in general are what I consider hardgainers. They are hormonally challenged–they just don’t have the optimal hormonal environment to build muscle. So why hamper their ability to do just that? I go for the most stable base I can find– a straight back bench, when possible. It burned me when my gym got rid of excellent machines and benches to make way for lots of functional equipment. People are now forced to improvise when working out–and that’s just dangerous! When I see a guy doing one-arm DB presses on a stability ball, I want to ask him, “I guess you don’t want to build much muscle, eh?” But then, I don’t know his goals. So I keep my mouth shut.
I do not disagree. I’m not completely convinced, though. If you are targeting a specific muscle or set of muscles, then sure, it is reasonable to concede that the exercise on a stable platform will better isolate target muscle(s). It’s Newton’s 3rd law, for every action there is an equal and opposite reaction. The action of the exercise on a stable surface is causing the stable surface to react with equal force, or in this case support. The physio ball bends to the action of the exercise. So an incline dumbbell press on a physio ball is not going to provide equal support and isolation of the chest that an inclined bench will. However, on the physio ball, the reaction of the hips, the core, the fine-tunning reactions of the many muscles to the need to maintain balance, these build a different kind of strength and coordination. My take of the article is “physio ball bad.” I’m not buying it. I think the bench AND the physio ball are “good.” As for dangerous… All weight training is dangerous. Certainly additional caution is warranted with the physio balls.
Thanks for your comments!
I never said “swiss ball bad”. Nor will I ever that such words. A swiss ball is just a tool. Its how use use the tool which determines what’s good or bad.A i have many Youtube videos and articles featuring me using a stability Ball.
I am all for bodyweight training on a swiss ball. However, I’m not for hip bridges (loaded or unloaded) where in which your back/shoulders is supported by the ball and your facing the ceiling (supine).
I would have to ask – what is the functional carryover to the fine tuning reactions and muscles working in the manner of lying on a swiss ball and doing dumbbell presses? What sport can this help?
Wouldn’t a standing, one arm cable press have more functional carryover, many more muscle fine tuning reactions and also be less risky?
Lastly, YES.. all weight training has it’s risks. But, all weight training also has its benefits. It’s about comparing the risks to the benefits. When you compare the risks of externally loaded swiss ball training to the benefits – the swiss ball comes up short. As coaches, we must think like lawyers to protect our clients and ourselves.
Best regards!
Coach N
Kathleen,
Thanks for your comments!
Your clients are lucky to have you! Please tell them I said so.
Whatever that guy’s goals are? – i’m sure they are not to end up in the hospital like the Sacramento Kings player I mentioned. So, maybe you should at least tell him about this post?
Best regards!
Coach N
Mike,
I used to use that very same exercise. It’s is a great movement. But, I’ve found a safer way to get the same result w/o being on the swiss ball. I will post a video soon!
As I said in a previous post. As coaches and trainers, we must think like lawyers when it comes to safety.
Best regards!
Coach N
Anything for you Claudia!
Thanks for your comments and I will def put something up soon about the barefoot craze and Bosu (fad) training.
Coach N
I guess I’ll have to be the odd guy out. I use the SB’s for some of my clients. Someone starting out, or someone considered a senior I will have them sit on the ball and do various exercises like arm curls, alternate presses, pulling of bands, and sometimes have them lift one leg while doing the exercises (with light Dumbbells). I’ll have them do alternate bench presses with DB’s or alternate triceps extensions while laying on the SB (their head is always resting on the ball). I’ve found I can hit the target muscle as well as subtle core and hip muscles. I’ve never had someone fall off, but they are using a lot of muscles to stay on the ball. For seniors balance is often neglected.
I agree that for me or any other person wanting to increase strength, that the Ball isn’t necessary and could be dangerous.
Great response with respect to ring work. One other thing to consider with gymnasts is that they live on the rings. The amount of time spent lifting their body on the rings and the other pieces of equipment is crazy and does not compare to lifters time doing squats and bench on a ball.
[...] all it took was a post by respected Coach Nick Tumminello on the use of stability balls (aka Swiss balls, physio balls or fitness balls) versus stable [...]
Thanks for the clarification Nick. I’m not a coach but an average Joe trying to stay in shape. I see your point from coaches perspective, though. I use the bench at the gym, but at home I don’t have room for a bench and the swiss ball doubles nicely. Good point about the cable press. Being over 40 now, Kathleen gave e something to research too
Thanks all!
I would be interested in hearing how others feel about using weights while on a Bosu. Same risks? I know of one trainer who has their client do single legged dead lifts on a Bosu with weights. Also, I think hard to keep good technique with weight toward the heels.
I really don’t know of “excellent” machines anywhere! How can they accommodate your own body and it’s unique levers. If all machines were to be ousted from clubs then people would be forced to work in a manner appropriate for their evolved bodies. Teach people (something most trainers can’t do because it’s too mentally demanding for them) and real results will follow. I teach people of all ages the benefits of kettlebells, suspension training, bodyweight stuff, clubells…you get the picture. Machines SUCK and always will! Wake up Kathleen.
Oh yeah, I almost forgot. Most of my clients are deconditioned (too much pilates and yoga only fools) are over the age of forty and they DO NOT NEED to take it easy on machines in order to exercise safely! Hormones are best wrestled back into optimization whilst on the feet.
great article Nick. I agree completely with you and when i see people kneeling or doing weights on a ball i am waiting for the pop. we had suppose antiburst balls in our gym in ireland that burst and once nearly caused serious injury guy kneeling on it n ball burst. i do think they have a limited place i think they r good for bodyweight back rehab eg extensions, reverse hypers, and abdominal exercises for beginners,
I think Nick’s 3rd reason for not using stability balls with very heavy weight makes sense. Putting a client’s safety at risk is not necessary for effective training.
At the same conference Nick just presented at, another presenter said our goal is to minimize the difference between what we can lift in a stable environment vs. an unstable environment ( e.g. life). That makes sense to me.
I do think the instability of the ball has great value in developing core proprioceptors. I’ll use it for a warm-up set before lifting heavier on a stable bench or with cables or for a final high-rep lighter weight set.
Why do we always have to frame options as either/or, rather than utilizing each of them for what they’re best suited??
Erik, I AM awake, I think. But it seems you are not or you would have understood my point. A clarification, just for you: When I said “machines,” I was referring to the plate-loaded Hammer Strength machines that can add nice variety to a workout. THESE have been removed from my gym–a shame. No need to pick a fight, love.
Great article Nick,
i would also like to see more evidence on Bosu ball training and other types of unstable training for speficic sports.
What about for sports such as surfing, skiing, snowboarding where some stability/low stability training may carry over. obviously the strength rewards wouldn’t be as great as you already stated from the articles.
Of particular mention, the indoboard for surfing (www.indoboard.com) is really common and widely used.
What is your take on using something like this Nick and anyone else wishing to share opinions.
Nick,
What do you think about using a stability ball as a camber? Hold the ball at the chest, hold a cable at chest height and do hip rotations. You can put more of a load on the hips, QL, serratus, etc. without being limited by your shoulders. Does this count as load bearing?
Nick,
Keeping in mind your post responding to Mr. Boyal in regards to misinterpreting your stance on certain items… and just to be clear that you’re suggesting NO loaded work on stability balls. EVEN if your using very light weight such as 5 lbs and for the sole purpose of unilateral work for core stability. Granted there are many other suitable exercises available to achieve these goals, but I would think they are still great for beginning PT clients with poor core stab/control.
Yes, I do use Swiss Balls – But only along with bodyweight exercises. I also don’t have my clients lay supine supported by the ball. I still use Swiss ball push up, roll outs, etc:
Best regards!
Coach N
Nick,
I am a firefighter and peer fitness trainer. Three weeks ago I suffered a comminuted midshaft radial fracture. I was using a (burst resistant)swiss ball while performing alternate bench presses. The ball popped like a balloon driving my elbow into the floor. My clients and I have been using them for years…..NO MORE, Regards,Phil
Phil,
Thanks for writing with your story. However, I’m very sorry to hear about your accident.
I hope the readers use what I’ve written in this post and your story as a lesson.
Best regards!
Coach N
This is the first post I’ve read on your blog. Thanks for taking a stand about these “balls.” Did this opinion originate prior to the NSCA’s stance and/or the Kings injury? Funny how people who were using them have now jumped on board the “Why would instability be an advantage if strength gains where the primary focus” type conversation. Thanks for the post Nick! I look forward to reading more.
[...] all it took was a post by respected Coach Nick Tumminello on the use of stability balls (aka Swiss balls, physio balls or fitness balls) versus stable [...]
Personally I think this is a great tool to become fit for almost no cost. There’s a lot of gurus advising people to get all kind of strange equiment. Worth read topic.