Comment posted Swiss Ball Exercise Dumbbell Bench Press by Andrew.
My only concern is that using a swiss ball for free weight exercises is more dangerous. To what degree would you say that is true, assuming proper technique. Does it ever feel unsafe or like you will fall off? Also, does using a swiss ball reduce the weight you can lift? Again, considering the safety of using a swiss ball. Thanks!
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My only concern is that using a swiss ball for free weight exercises is more dangerous. To what degree would you say that is true, assuming proper technique. Does it ever feel unsafe or like you will fall off? Also, does using a swiss ball reduce the weight you can lift? Again, considering the safety of using a swiss ball. Thanks!
When on the swiss ball, you have to engage your core or you will roll off. That’s exactly what happens. By engaging your core, you are working IT as well as the actual muscle you’re working (in this case the chest).
I pesonally would not say it’s more dangerous at all. if there’s ever a concern while doing the movement, simply drop the weights.
Now, that said, when I was doing squats on the bosu (half swiss ball), I had to lower the weights just to get my form correct.
and.. when I do dumbbell flyes, I do them kneeling on the ball, and yes, I had to lower the weight – but the up side was that I was a lot more strict in my form (or I’d roll off the ball).
when doing dumbbell presses on the ball, I might feel like I’m going to fall off about 20% of the time. When I do, I engage my core more (crunch it) and I stabilize.
begin with lighter weights until you see how your core is involved.
My trainer says that in essence, you’re always working your core when you use the ball – it’s not about the chest press, or the flyes, or the squat – it’s about the “core”
Hi Rob,
Always good to see and hear people others out. Just wanted to say that I can understand the fear some have of rolling off the swissball when doing presses on it, as well as appreciating what you said on the utilization of the core to stabilize, and therefore getting more “bang for you buck.” Well, if this helps the “more than should be scared” out there I have my trusted swissball securely seated in the middle of a laid out rubber tyre to ensure that I’m stable, it works great, although I guess I’m sure things would be better your way.
Thanks again and all the best.
Cya.
@Jonathan – that said, the purpose of the stability ball is to create “instability” though. Making it stable defeats the purpose.
when the ball is “unstable”, our core then has to be engaged to make it a stable platform, and is why we train on the ball.
stability balls and bosu’s are difficult at first because our core is often not engaged when we train. I found that I had to lower all my weights when I began. My trainer pointed out that the actual exercise we do on the ball is secondary, where our prime objective is exactly to engage the core and make it work. How much weight we’re lifting for the press, the rolls, the squats or what have you is irrelevant
Congratulations on your success. It’s always inspiring to read about peoples success stories.
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