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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

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