Muscle Activation the Same During Lifts on a Swiss Ball or Stable Surface
A recent study out of California State University showed that a chest press or shoulder press done at the same amount of weight on either a Swiss ball (the big ball you usually see at gyms) or a bench activated muscles the same way. I have mentioned before that unstable surface training is, to some extent, an overrated and misused training protocol. Many other studies have shown that muscular force is greatest on stable surfaces, like a bench or floor, and not on unstable surfaces, therefore increasing strength and size. In my experience, unstable surface training should come after an initial phase of core and total body strength training. For example, if a client is working for 4-6 sessions on increasing their single leg strength on the floor, then using a balance board might be an option. In this case, the balance board will activate more of the stabilizer muscles during the exercise, while the prime movers have to stay strong. Starting a strengthening program with unstable surfaces could prove counterproductive.
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nickpahountis posted this
