nine hundred- ninety nine.... one thousand
Alright Cats, this is Brent from the Brookbush Institute. In this video we're going over stability ball push ups.
That is, pushups with your hands on a stability ball- a very challenging progression, and I
know many of you are you are already thinking, "Where do I put my hands and what do I do with my shoulders
and what I do with my body" and all of those technical questions are important
but not the bigger question. The bigger question is how do we create the micro
progressions the step-by-step manner from which we can progress from a floor
push up to a stability ball push up? Now we're gonna think about a little bit of
physics here. We gotta think about things like moment arm-- alright, so this stability ball is
fairly large. A moment arm is is kind of like a lever- right, this has a nice long
lever, so every time it moves it creates a fair amount of force we have to right.
We have to think about how much friction. Being that a stability ball is fairly firm, it's not
gonna squish so much against the floor so it's gonna roll pretty easily. And then we
also have to think about inertia. Since a stability ball doesn't have very much
mass, it moves really easy. Now, since we're also going to use this as a stability
progression, this is going to be part of my higher rep training, so we might have
to decrease the load. And that's where this setup comes in. So, this is one of
our first progressions for trying to get somebody to a ball push up. I've put
somebody a little higher- that's going to decrease the amount of load. I used a
squishy medicine ball here, so that we get a lot of displacement, a lot of
surface area in contact with the bench. I then put the ball up against the wall,
so I get even more friction. Now it's not moving nearly as easy. And then this
ball's a little smaller so we don't have quite the same moment arm. Now, I'm gonna
have my friend, Melissa, come out. She's gonna help me demonstrate all of these
progressions- every single last one.
And eventually, we're gonna get up to the stability ball push up, which I think
Melissa can do, cuz she's a beast. Alright, so let's get you in position on this, this
very first progression. You guys will notice that we had to put a step here
between the wall and the ball, cause with these smaller objects if you put them
right up against the wall,
you end up with forehead into the wall before they get a good range of motion.
Notice that her kinetic chain checkpoints are in line- um, ankles, knees, hips.
She's got no anterior pelvic tilt- I'm gonna tuck her under a little bit. Glutes tight.
She's drawn in. We're gonna go down for 4- 2, 3, 4, hold and then up for 1. And that looked really,
really easy for Melissa. Let's do one more just to make sure.
Down 2, 3, 4 and up. Good, so that's pretty easy? Alright, so let's go ahead and and make this a
little tougher. So we could use a firmer object, but not the stability ball yet.
So, if you guys have ever seen these type of medicine balls, these are nice and firm.
There still pretty heavy, so they still have a little bit inertia- they're not
gonna roll around quite as quick as a stability ball was, and we can also put
this against the wall.
You can see here, we might have even wanted to put another step in there to keep her head away
from the wall. I do notice with this progression something that's very
important, guys. These are kind of close grip sagittal plane push ups we're
working on. If you try to do
elbows flared out, it just doesn't work out very well for any of the progressions
were showing you. As your hands have to be here, this is just gonna put a lot of
stress on the elbows. How does that feel?
Still too easy, huh? Alright, so then we can have a go to the stability ball, and see how that's
working against the wall. Now once you switch to a stability ball chances are
you're not gonna have to put anything between the wall and the ball- there's
plenty of room for their head.
I also want you guys to notice, and it's a lot more obvious on the stability ball,
which way Melissa's fingers are facing. So, Melissa's fingers are facing down. A
lot of people try to turn them this way, right, so they try to turn them up. Try to turn
your fingers up there. Now, watch what happens when she does a pushup. She's
forced into a lot, a lot of extension on the way up, and she's forced into a lot
of ulnar deviation on the way down. And and those just don't feel good.
Neither of those positions feel real good, so if you turn your hands this way,
it requires a bit more strength. You really gotta squeeze that ball to keep
your hands from sliding, but it's a much more comfortable push up. How's that?
Alright, still not hard enough, so what are we gonna do next? Let's reduce the amount of
friction between the ball and the surface it's touching. I'm just gonna go
ahead and move this bench away from the wall. And now, Melissa, we could start all
the way over
with the big heavy squishy medicine ball
and see how she performs that. Now, guys, as you are doing these progressions, please be careful who
you're doing these progressions with. Obviously, I trust Melissa- we've been
working together a long time- I know she's fairly quick, fairly coordinated. If
you have somebody on a ball on a bench, if they slip, they need to be able to
catch themselves. I wouldn't do this was somebody that I was worried if one of
their hands slips, they're gonna take a header into the bench, or flip over the
top of the bench, or bash their nose off the wall. We don't want any chance of
injury. That was still too easy.
Alright, so we could switch to the medicine ball. I'm gonna go ahead and
skip this one, cause Melissa has done a lot of push ups. We'll go to the stability ball
up on the bench. Alright, so, so now we're giving her all of the stability that comes with
the stability ball push up, but because she's elevated on the bench
she's tilted a little bit. I don't have quite as long a moment in her body,
she's not taking on quite as much of her body weight. You ready?
Oh, we're getting tougher- I see a little shakin'. Alright, good. Draw in. What happened to the count?
Down, 2, 3, hold and up. And, man, that hold at the bottom is tough. Alright, so there you guys go.
With the bench progressions, of course, if we can get somebody here, now the big
challenge would be can we slowly lower them to the floor. Maybe you guys could
use a plyo box that was a little lower than this,
or maybe- you have to experiment come up with a very stable way of setting up
some some steps, but maybe you could put some steps down so it's not a big jump
from here to the floor. But Melissa's a beast, so we're just gonna go straight to the
floor. Alright, so, once again- hold on before you get there. Guys, we're not gonna jump from
stability ball on the bench to stability ball on the floor. Don't be afraid to start
over with some of those stability progressions. You just increased the load a
ton, so back off on the stability, get your rep range back up to that 12 to 20
reps that we need for this particular phase, and then if she can do that well,
then you can start increasing the stability again. How does it feel? Alright,
this time clapping.
I'm just kidding. Okay.
Alright, Melissa, can you do it? This is just show off time. They all know what's coming. They all know that this,
the, the push up on the stability ball on the floor was the final progression. They
just want to see if you can do this. Aright, so, she's gonna get her feet locked in.
Notice she's on the balls of her feet.
She's pushing through the floor. Glutes nice and tight. Drawn in. Good. And push
all the way up. Down, 2, 3, hold, hold, up. Really nice. Really nice. Really nice. So there you
guys go. Not only did we give you a very challenging progression for a push up-
twenty of those, no joke, especially at that 3, 2, 1 count. But bigger
question, right? The bigger picture, the thing that is most important, is that you
guys consider all of these micro progressions. Even if you can do this, as
a professional you need to try all of these progressions. Figure out how to set
them up in your club. Like, we have this nice soft, padded column here, you guys
might not have a padded column. In fact, I would imagine that most people don't
have a padded column, but do you have a blank wall? Maybe you're gonna have to
set this up against a plint that happens to be the right height that's up against
You need to figure out all of those set up variations, know what they feel like,
and then you can properly cue your client, your patient to do the same thing.
I hope you guys have enjoyed this video. I look forward on this video to getting
some videos back from you guys
of 20 repetitions 3, 2, 1 or a 4, 2, 1 count. You guys can even mix it up a