As a more extreme example, you could make doing squats more difficult by doing them while
standing on a stability ball.
Obviously, COD ability is performed on the ground and not when
standing on a stability ball, so we are probably not going to expect superior improvements from balance training.
Not exact matches
This allegedly creates a phenomenon called «micro-instability,» something akin to what happens when one sits
on a
stability ball or
stands on a wobble - board.
Stand with chest against a
stability ball that is rested
on a wall, with legs straight out behind you; heels off of the floor.
Another way to decrease the
stability you experience during your session and boost the intensity is to
stand on a bosu
ball.
A squat atop the flat side of a BOSU
ball (curved side down) is one example, where the surface you
stand on can wobble if you don't maintain
stability.
Whether it means starting off with walking lunges, supporting yourself in the middle of the walking lunge by
standing on one leg and then dropping into that lunge pattern, doing single - leg squats starting by supporting yourself using a wall or a
stability ball and then gradually getting to the level where you can do so without holding
on to something.
Comparing compound and
stability exercises, Comfort et al. (2011) explored lower erector spinae muscle activity during the back squat, front squat, the
standing barbell press, plank and superman
on a swiss
ball.
Assessing the effect of surface
stability during back squats, Bressel et al. (2009) explored erector spinae muscle activity during the barbell back squat with 50 % of 1RM both when
standing on the floor and when
standing on a BOSU
ball.
Assessing the effect of surface
stability, Bressel et al. (2009) explored erector spinae muscle activity when performing the conventional deadlift at 50 % of 1RM, either
standing on the floor or
standing on a BOSU
ball.
Assessing the effect of surface
stability, Willardson et al. (2009) explored the muscle activity of the abdominals when performing the conventional deadlift with a stable base (at 50 % and 75 % of 1RM) and when
standing on a BOSU
ball (50 % of 1RM).
Stability therefore exists
on a continuum from very stable (e.g. leg press machine), to neutrally stable (e.g. barbell back squat), to very unstable (e.g. dumbbell squat
standing on a Bosu
stability ball).