You can only view 3 videos without an account. Become a Member to access all videos on the website.
Stability Ball Push Up (Progressions and Regressions)
Stability ball push-up is a full-body exercise that works multiple muscle groups. It is an advanced form of the traditional push-up and involves the use of a stability ball. The instability of the ball adds an extra challenge for balance and stability. As a result, this move is a great way to help your body develop strength and power.Progressions include increasing the range of motion by elevating the feet on a bench, performing explosive reps by clapping in between
Transcript
00:00:0400:00:13
nine hundred- ninety nine.... one thousand
00:00:0400:00:13
...blank
00:00:1300:00:18
Alright Cats, this is Brent from the Brookbush Institute. In this video we're going over stability ball push ups.
00:00:1800:00:23
That is, pushups with your hands on a stability ball- a very challenging progression, and I
00:00:2300:00:28
know many of you are you are already thinking, "Where do I put my hands and what do I do with my shoulders
00:00:2800:00:31
and what I do with my body" and all of those technical questions are important
00:00:3100:00:37
but not the bigger question. The bigger question is how do we create the micro
00:00:3700:00:41
progressions the step-by-step manner from which we can progress from a floor
00:00:4100:00:47
push up to a stability ball push up? Now we're gonna think about a little bit of
00:00:4700:00:53
physics here. We gotta think about things like moment arm-- alright, so this stability ball is
00:00:5300:00:58
fairly large. A moment arm is is kind of like a lever- right, this has a nice long
00:00:5800:01:03
lever, so every time it moves it creates a fair amount of force we have to right.
00:01:0300:01:08
We have to think about how much friction. Being that a stability ball is fairly firm, it's not
00:01:0800:01:12
gonna squish so much against the floor so it's gonna roll pretty easily. And then we
00:01:1200:01:15
also have to think about inertia. Since a stability ball doesn't have very much
00:01:1500:01:23
mass, it moves really easy. Now, since we're also going to use this as a stability
00:01:2300:01:26
progression, this is going to be part of my higher rep training, so we might have
00:01:2600:01:32
to decrease the load. And that's where this setup comes in. So, this is one of
00:01:3200:01:39
our first progressions for trying to get somebody to a ball push up. I've put
00:01:3900:01:44
somebody a little higher- that's going to decrease the amount of load. I used a
00:01:4400:01:50
squishy medicine ball here, so that we get a lot of displacement, a lot of
00:01:5000:01:55
surface area in contact with the bench. I then put the ball up against the wall,
00:01:5500:02:01
so I get even more friction. Now it's not moving nearly as easy. And then this
00:02:0100:02:05
ball's a little smaller so we don't have quite the same moment arm. Now, I'm gonna
00:02:0500:02:09
have my friend, Melissa, come out. She's gonna help me demonstrate all of these
00:02:0900:02:12
progressions- every single last one.
00:02:1300:02:18
And eventually, we're gonna get up to the stability ball push up, which I think
00:02:1800:02:24
Melissa can do, cuz she's a beast. Alright, so let's get you in position on this, this
00:02:2400:02:28
very first progression. You guys will notice that we had to put a step here
00:02:2800:02:33
between the wall and the ball, cause with these smaller objects if you put them
00:02:3300:02:35
right up against the wall,
00:02:3500:02:38
you end up with forehead into the wall before they get a good range of motion.
00:02:3800:02:43
Notice that her kinetic chain checkpoints are in line- um, ankles, knees, hips.
00:02:4300:02:48
She's got no anterior pelvic tilt- I'm gonna tuck her under a little bit. Glutes tight.
00:02:4800:02:58
She's drawn in. We're gonna go down for 4- 2, 3, 4, hold and then up for 1. And that looked really,
00:02:5800:03:01
really easy for Melissa. Let's do one more just to make sure.
00:03:0200:03:13
Down 2, 3, 4 and up. Good, so that's pretty easy? Alright, so let's go ahead and and make this a
00:03:1300:03:19
little tougher. So we could use a firmer object, but not the stability ball yet.
00:03:1900:03:23
So, if you guys have ever seen these type of medicine balls, these are nice and firm.
00:03:2300:03:27
There still pretty heavy, so they still have a little bit inertia- they're not
00:03:2700:03:32
gonna roll around quite as quick as a stability ball was, and we can also put
00:03:3200:03:35
this against the wall.
00:03:4300:03:47
You can see here, we might have even wanted to put another step in there to keep her head away
00:03:4700:03:52
from the wall. I do notice with this progression something that's very
00:03:5200:03:56
important, guys. These are kind of close grip sagittal plane push ups we're
00:03:5600:03:58
working on. If you try to do
00:03:5800:04:03
elbows flared out, it just doesn't work out very well for any of the progressions
00:04:0300:04:08
were showing you. As your hands have to be here, this is just gonna put a lot of
00:04:0800:04:11
stress on the elbows. How does that feel?
00:04:1100:04:18
Still too easy, huh? Alright, so then we can have a go to the stability ball, and see how that's
00:04:1800:04:20
working against the wall. Now once you switch to a stability ball chances are
00:04:2000:04:24
you're not gonna have to put anything between the wall and the ball- there's
00:04:2400:04:27
plenty of room for their head.
00:04:3300:04:36
I also want you guys to notice, and it's a lot more obvious on the stability ball,
00:04:3600:04:42
which way Melissa's fingers are facing. So, Melissa's fingers are facing down. A
00:04:4200:04:47
lot of people try to turn them this way, right, so they try to turn them up. Try to turn
00:04:4700:04:53
your fingers up there. Now, watch what happens when she does a pushup. She's
00:04:5300:05:00
forced into a lot, a lot of extension on the way up, and she's forced into a lot
00:05:0000:05:04
of ulnar deviation on the way down. And and those just don't feel good.
00:05:0400:05:07
Neither of those positions feel real good, so if you turn your hands this way,
00:05:0700:05:13
it requires a bit more strength. You really gotta squeeze that ball to keep
00:05:1300:05:16
your hands from sliding, but it's a much more comfortable push up. How's that?
00:05:1600:05:22
Alright, still not hard enough, so what are we gonna do next? Let's reduce the amount of
00:05:2200:05:28
friction between the ball and the surface it's touching. I'm just gonna go
00:05:2800:05:37
ahead and move this bench away from the wall. And now, Melissa, we could start all
00:05:3700:05:39
the way over
00:05:3900:05:43
with the big heavy squishy medicine ball
00:05:4500:05:52
and see how she performs that. Now, guys, as you are doing these progressions, please be careful who
00:05:5200:05:55
you're doing these progressions with. Obviously, I trust Melissa- we've been
00:05:5500:06:00
working together a long time- I know she's fairly quick, fairly coordinated. If
00:06:0000:06:04
you have somebody on a ball on a bench, if they slip, they need to be able to
00:06:0400:06:08
catch themselves. I wouldn't do this was somebody that I was worried if one of
00:06:0800:06:12
their hands slips, they're gonna take a header into the bench, or flip over the
00:06:1200:06:17
top of the bench, or bash their nose off the wall. We don't want any chance of
00:06:1700:06:19
injury. That was still too easy.
00:06:1900:06:25
Alright, so we could switch to the medicine ball. I'm gonna go ahead and
00:06:2500:06:29
skip this one, cause Melissa has done a lot of push ups. We'll go to the stability ball
00:06:2900:06:36
up on the bench. Alright, so, so now we're giving her all of the stability that comes with
00:06:3600:06:41
the stability ball push up, but because she's elevated on the bench
00:06:4100:06:45
she's tilted a little bit. I don't have quite as long a moment in her body,
00:06:4600:06:50
she's not taking on quite as much of her body weight. You ready?
00:06:5500:07:02
Oh, we're getting tougher- I see a little shakin'. Alright, good. Draw in. What happened to the count?
00:07:0200:07:15
Down, 2, 3, hold and up. And, man, that hold at the bottom is tough. Alright, so there you guys go.
00:07:1500:07:20
With the bench progressions, of course, if we can get somebody here, now the big
00:07:2000:07:24
challenge would be can we slowly lower them to the floor. Maybe you guys could
00:07:2400:07:27
use a plyo box that was a little lower than this,
00:07:2700:07:32
or maybe- you have to experiment come up with a very stable way of setting up
00:07:3200:07:36
some some steps, but maybe you could put some steps down so it's not a big jump
00:07:3600:07:41
from here to the floor. But Melissa's a beast, so we're just gonna go straight to the
00:07:4100:07:49
floor. Alright, so, once again- hold on before you get there. Guys, we're not gonna jump from
00:07:4900:07:55
stability ball on the bench to stability ball on the floor. Don't be afraid to start
00:07:5500:07:58
over with some of those stability progressions. You just increased the load a
00:07:5800:08:05
ton, so back off on the stability, get your rep range back up to that 12 to 20
00:08:0500:08:11
reps that we need for this particular phase, and then if she can do that well,
00:08:1100:08:17
then you can start increasing the stability again. How does it feel? Alright,
00:08:1700:08:19
this time clapping.
00:08:1900:08:22
I'm just kidding. Okay.
00:08:2300:08:28
Alright, Melissa, can you do it? This is just show off time. They all know what's coming. They all know that this,
00:08:2800:08:33
the, the push up on the stability ball on the floor was the final progression. They
00:08:3300:08:38
just want to see if you can do this. Aright, so, she's gonna get her feet locked in.
00:08:3800:08:39
Notice she's on the balls of her feet.
00:08:3900:08:44
She's pushing through the floor. Glutes nice and tight. Drawn in. Good. And push
00:08:4400:08:55
all the way up. Down, 2, 3, hold, hold, up. Really nice. Really nice. Really nice. So there you
00:08:5500:09:00
guys go. Not only did we give you a very challenging progression for a push up-
00:09:0000:09:07
twenty of those, no joke, especially at that 3, 2, 1 count. But bigger
00:09:0700:09:11
question, right? The bigger picture, the thing that is most important, is that you
00:09:1100:09:16
guys consider all of these micro progressions. Even if you can do this, as
00:09:1600:09:22
a professional you need to try all of these progressions. Figure out how to set
00:09:2200:09:28
them up in your club. Like, we have this nice soft, padded column here, you guys
00:09:2800:09:31
might not have a padded column. In fact, I would imagine that most people don't
00:09:3100:09:35
have a padded column, but do you have a blank wall? Maybe you're gonna have to
00:09:3500:09:39
set this up against a plint that happens to be the right height that's up against
00:09:3900:09:39
a wall.
00:09:3900:09:44
You need to figure out all of those set up variations, know what they feel like,
00:09:4400:09:50
and then you can properly cue your client, your patient to do the same thing.
00:09:5000:09:55
I hope you guys have enjoyed this video. I look forward on this video to getting
00:09:5500:09:57
some videos back from you guys
00:09:5700:10:04
of 20 repetitions 3, 2, 1 or a 4, 2, 1 count. You guys can even mix it up a
Related Videos
Sled Push (Chest Power Exercise)
Push Ups with Monster Band
Dumbbell Chest Press and Progressions
Manual Pectoralis Major Stretch
Bench Press Chest Press
Suspension Weight Transfer Push Up
Core Anti-rotation - Opposing Chest Press and Row
Asymmetrical Chest Press
Push Ups and Progression
Rope Row
Single Leg Alternating Horizontal Abduction with External Rotation
Wobble Lunge
Wobble Squat
Combined Deep Cervical Flexor and External Rotator Activation
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Upper Cervical Manipulation
Radial Head Manipulation
Shotgun (Pubic Symphysis) Manipulation