One piece of gym equipment I’ve recently started using more often is the Bosu ball. You’ve most likely seen them in your gym. They have the ball half and the platform half. You can do exercises on both sides of them as Bosu stands for both sides up. They really come in handy for training balance as you are forced to stabilize your body when training on a Bosu.
Why I started using the Bosu ball
In the past, I’ve used a Bosu ball on occasion. Every now and then I’d do a set of bodyweight squats on them if I saw one lying around. I never did very much with them or use them very often though. As I have previously posted, I recently passed my certified personal trainer exam. In studying for my CPT, I learned more about the importance of balance training. It was definitely something I’ve neglected. So I decided to incorporate more stability exercises in my program, and many of them involve using the Bosu.
I wasn’t even using it properly
When studying Bosu ball training, I learned that you should stand on the ball side instead of the platform side. Bosu.com FAQ section even says it’s not recommended to stand on the platform. I used to always stand on the platform side when doing squat exercises on a Bosu ball. So I was never using the ball the way it was intended to be used. It seemed to make more sense at the time. Actually, it’s safer to stand on the rounded side of a Bosu ball. The platform side is better used for exercises with your hands on it like push-ups.
Don’t go too heavy on Bosu ball training
Another thing to consider when you do Bosu ball training is to not go too heavy. You are exercising on an inflated half-ball after all. The focus should be on stabilization while training on one, not the amount of weight you are using. There are plenty of great Bosu exercises you can do without any added weight.
Favorite Bosu exercises
I like to use the Bosu after I’ve done my main heavy sets. With these exercises, I’m going for higher repetition sets with light weights. If I’m training legs, I like finishing off my workout with a set of goblet squats done on a Bosu ball. A great exercise for the chest is to do push-ups on a Bosu ball with your feet elevated to emulate an incline bench press. Standing dumbbell presses and ab crunches are other exercises I like to do on the Bosu ball.
One of my favorite ways to boost my training intensity is to superset an exercise done on a Bosu followed by the same exercise done on the floor. It’s a challenge to keep balance on the ball and once I get to the point I can’t do any more reps on it I simply step to the floor and keep going.
While I prefer more straightforward exercises while doing Bosu ball training, there are plenty of compound movements that can be done. One popular one is to go from a push-up to a squat while holding the Bosu. You then press it overhead to complete one rep. There are many more exercises like this.
Bosu goblet squats
You can also combine multiple intensity boosting techniques when training on a Bosu ball. I like doing goblet squats with a kettlebell or dumbbell on the ball before doing more reps on solid ground. Then it’s back to the Bosu to do bodyweight squats. Lastly, I do quick bodyweight squats on the floor. I have a video of this exercise in a previous post on boosting workout intensity.
Bosu Push-ups
Another favorite of mine is to use a Bosu ball for push-ups late in my chest workouts. I start by getting into a push-up position on a Bosu platform side. Then I make the exercise tougher by putting a weight on my upper back and elevating my feet on a higher platform. I lower my chest to the Bosu platform before pushing my body back up. After going to failure doing this, I put my toes on the floor and continue performing Bosu push-ups. Then I take the weight off and go back to having my feet elevated for more push-ups. Then it’s back to the toes on the floor. To finish this incredible superset for the chest I do traditional floor push-ups.
Improvements I’ve seen
Since I’ve started incorporating Bosu ball training into my workouts, I’ve seen improvements in flexibility and balance. I feel that I’ve strengthened certain stabilizing muscles such as the hip flexors. This has helped decrease soreness in these small muscles that come without training them directly. Just little things like handling slips on the floor better is another benefit of Bosu ball training.