Stability training without a BOSU ball.

Ok, let’s talk stability training. Recently, we at Core Principles have been asked on how to promote stability throughout the body or how to train it. Following this inquiry, people then ask, do you guys have a BOSU ball? Now, as much as I want to rant and rave about how Lebron James stands on a swiss ball and does some weird stuff or how David Weck’s invention of the BOSU(acronym meaning Both Sides Utilized) ball is constantly misinterpreted as a foot reflexology trainer, I need to draw a line in the sand. So, this post will talk about stability training and what we here at Core Principles use to get you the best results.


If you type the phrase “Stability Training” into the internet you get a plethora of information regarding the best programs, gear, and fad to get the best results. But none really define what it is. Here at CP we define it simply as,The strength to resist certain forces placed on the body to maintain a certain position or posture.


Simple enough, right?! But what does that look like? How does one promote it?  Well really, it’s through the use and function of body parts (arms, legs, trunk) as they move away from the body or an ideal stable position(think on all 4’s or standing tall and tight). So in layman’s terms, stability training is just the idea that you are giving yourself the ability to steer the car while moving through different levels of horsepower.


Ok, so what movements really promote this? Here I am going to give you three that we find work really well for the upper body (shoulders), lower body (hips), and an all over dynamic movement( whole body).


First, is the modified arm bar. The modified arm bar is great because, you are on the ground,  taking a lightweight overhead and working your arm back and forth in what is known as internal/external rotation. When twisting the arm back and forth, the muscles in the shoulder (both front and back) engage more readily and resist the forces placed on the shoulder. Remember this exercise is not about how heavy you can go, just enough to challenge the ability to control the weight without too much sway. Check out the video below on how to get the most out of it.


Second is the Slider Single Leg Deadlift. The Slider SLDL is awesome for strengthening that small glute muscle (that one helps resist rotation at that hip joint when on one leg) and promoting a single leg hip hinge without, losing too much control. Again, the weight is not the focus, just moving slowly with weight and feeling it in the back of that leg and upper glute area. Check out the video on how to do it really well and get the most out of it. 


Third is the Turkish Get-Up. This can be considered the Swiss army knife of movements, for the whole body exercise and muscle engagement you get through the whole system. For stabilization purposes, just know that you are performing a stable arm position through different transitions and moving your hips to a strong position while maintaining weight at a distance to avoid losing control of the external load. Like the other two, it’s all about control of the motion, so limit the weight or use a yoga block/towel to dial in that steady position.  Check out the full get-up below.


So, there you have it. Stability training without a Swiss ball or BOSU ball. While those tools are great for some things, these movements really employ and promote a strong stabilized foundation. If you have any questions on how to improve your stability and do these exercises safely, please feel free to email us at or feel free to drop in and have a chat with us at our facility in Stamford.

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