Today, I’m going to talk about popular Stability Ball (Swiss Ball) exercises I highly recommend NOT to do.

I hope you are ready to change the way you train!

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Stability Ball Exercises You SHOULDN’T Be Using!

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I do not personally 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.

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 -

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To summarize this 2004 National Strength and Conditioning Association Research study titled:

The Effectiveness of Resistance Exercises Performed on Unstable Equipment

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“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 #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!

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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 -

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To summarize this 2004 National Strength and Conditioning Association study titled -

Maintenance of Emg Activity and Loss of Force Output With Instability

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“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

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Now, think about the abstract you just read for a moment. If you want to get stronger, you must lift heavy loads. Duh! But, using the swiss ball, you cannot use heavy enough loads to increase strength. So, what’s the point?

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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.

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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!

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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.

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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

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“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 solid scientific and common sense reasons why NOT to combine free weight lifting exercises with the Swiss Ball. Please understand I wrote this post because I’m looking out for my fellow Fitness Professionals best interest!

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Even if you don’t agree with the science? Use your common sense and realize the risks involved every time you put yourself or your client on a ball while holding free weights. A bench will never pop, but a swiss ball may. As Murphy’s Law states – “what can go wrong, will go wrong”.

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If a case ever went to court because one of your clients got hurt after falling off a Stability Ball during a workout session with you, you are responsible! Plus, a lawer would tear you up on the stand because you would not be able to provide any scientific justification for why you put your client at risk and didn’t just use a bench. Keep in mind we live in a sue happy country!

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So, I will conclude  with a question I’d like you to answer on the comment forum, now having read today’s post -

In regards to lifting free weights while on a Stability Ball- Is the risk worth the reward?

You know my answer, I want to hear yours?

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My last few posts have been discussing the concept of whether or not Ab crunches and other trunk flexion exercises are dangerous.

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I’m afraid my actual approach to using crunches in my daily training may be misunderstood due to no one’s fault but my own.  I’ve always prided myself on delivering non-biased, battlet-tested training information that empowers you to think for yourself and not just follow. I try to encourage personal creativity and always try to provide information from both sides of controversial topics such as the lumbar flexion debate. That said, based on a few comments floating around the internet on my recent posts, I don’t think folks really understand my true view on this matter.

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In today’s post, I’m going to clarify my take on crunches, flexion exercises and low back pain research by such brilliant folks like Stuart McGill.

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Clarifying Crunches

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I have to give credit to my good friend, Coach Mike Boyle for helping me realize that the messages in my posts may be getting misconstrued. Below is a conversation exchange Coach Boyle and I had a few days ago on his Strength Coach Blog from his post entitled “No More Crunches“.

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mboyle1959 Says:
March 3, 2010 at 6:11 am

Nick- maybe I should have said “he likes to play Devil’s Advocate”. I know how you train people but, I think your posts sometimes give people the wrong impression of your views. This post was a case in point. The writer used your point to take a stance opposite one your primariliy ageree with. Thanks for taking the time to respond.

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Nick Tumminello Says:
March 3, 2010 at 5:38 am

Just to clarify a few things:

1. I don’t disagree just for the sake of argument. Put simply, I never have and never will like blanket statements. For instances: “crunches are bad”. No, too many crunches can be bad for some. I would say any exercise is bad, if it’s done to the extent and large amount of volume crunches are often performed. Squat are great, but 100 squats done everyday may be tough on your knees?

REMEMBER – Flexion is not the problem – High repetition flexion is the problem!

2. I do NOT use trunk flexion all that often in my training. But, not because I’m afraid crunches will put my clients on the surgery table.

I don’t use crunches often because much of my training times is dedicated to reversing the sitting position (aka slouchy posture). Crunches replicate this posture and therefore I feel my clients valuable training time is better used not do anything like they already do 8+ hrs a day. This is why I do agree with Coach Boyle when he tells young trainers to cut out crunches and has done it himself.

But, that doesn’t mean we should look down upon a smart and experienced coach if he or she decides to use crunches for a specific athlete.

3. I have a great deal of respect for Dr. McGill and in no way am I attempting to discredit him. I do however feel there are a few things in his book that have no bearing on human movement for the reasons I wrote in that blog post. That said, MOST of what DR. McGill talks about, I believe in 100% and use everyday.

In short, do I think anyone NEEDs to do crunches? – Absolutely NOT! But, then again, I don’t think there is any one exercise that has magical powers that everyone MUST do. A squat, deadlift, Push Up, etc: are all just exercises.

Best regards!

Coach N

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I hope this clarifies things a bit.  If you’d like to read the rest of the comments from this thread go here.

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I have the honor of designing the feature workout article in the new, April issue of Men’s Fitness Magazine in stores now!

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This Contrast Training workout will have leaner and more powerful than ever before in just 3 weeks!

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Please check out the article and comment here about what you thought of the workout.

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Now, I’m off to Columbus OH for the Arnold Classic. Anyone else going?

I’m looking forward to meeting some members of my internet family!

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Go here to listen to interview FREE!

by Nick Tumminello

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Improve overall fitness and coordination by forcing multiple muscles to work together. This full-body movement links big muscles around your abs and back with your hips, shoulders, and neck, says Nick Tumminello, C.P.T., owner of Performance University.

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Training Tip by Nick Tumminello

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Training Tip by Nick Tumminello

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You won’t fully engage your back and shoulder muscles if you rely solely on your arm, says Nick Tumminello, C.P.T. Instead,…

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by Nick Tumminello / Tues, Oct 6. 2009

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Most guys can’t sweep the room without using wrist straps to grab onto the broom. Here’s how to fix that sad, sad, problem.

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Got barely enough time to check your email? The TMUSCLE coaches cut to the chase to cure your training woes.

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Athletes aren’t born; they’re built. This exercise from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, builds your acceleration, speed, and explosiveness.

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