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Dan & Shaz
PS. Did we mention RAW Outdoor starts Wednesday the 4th of May!? More details coming in the next few days.
Whether you call them swiss balls, physio balls or exercise balls; we’ve all seen them, those massive balls of air which apparently ‘engage’ your core. You have probably seen countless personal trainers all over the country getting their clients to do silly exercises where the risk vs reward ratio is firmly in the RISK section!
Despite the silly exercises being performed day in day out at commercial gyms, add some water to a stability ball and you have a tool that is versatile, easy to make and great value for money. A water filled stability ball will provide a massive grip challenge, as well as adding an unstable element to conventional lifts as the water swishes backwards and forwards. Stability balls can be found all over the place, from Argos to specialised fitness stores and they range in price from £5 all the way up to £80 (!). For this purpose, a cheap anti burst ball will do.
Take one empty, deflated stability ball:
Either use a funnel (with a very narrow end) or bodge together something as below:
Now fill to desired weight, it takes a bit of trial and error to get it right!
Voila! Try them as a replacement for dumbells/kettlebells/barbells to add a serious instability element to your training! Instability training is very beneficial to athletes that have to wrestle opponents, especially MMA, Boxing and Rugby.
Try this complex for on for size, repeat through 3 – 5 times. For an extra challenge, try not to let go of the stability ball throughout the circuit!
Stability Ball Deadlift x 8
Stability Ball Shouldering x 8 (4 per side)
Stability Ball Bent Over Row x 8
Stability Ball Push Press x 8
Stability Ball Front Squat x 8
The beauty of the water filled stability ball is its versatility, get creative! Here are just a few ideas:
As always, your comments and questions are welcomed and encouraged.
RAW Performance.
“What’s the point in odd object training?!”
Odd objectIts a question we get asked often, however most people do not appreciate the effectiveness of odd object training and the overall benefits you can get. Once you get over strange stares from regular gym go’ers, you’ll get a killer workout and introduce variety into your training to overcome boredom and smash through plateaus.
At RAW Performance we use odd objects such as tyres, sledgehammers, sandbags, sloshpipe, keg’s, ropes, water-filled stability balls etc. Your limitation is only your imagination, anything that you can lift, throw, pull or press can be classed as an odd object to get results.
“Why can’t I just use a barbell or dumbbell?”
A barbell or dumbbell has its place in a well rounded strength program, however it is a carefully calibrated piece of equipment to make sure that weight is evenly distributed for smooth lifting. Compare this with a heavy sandbag; a bulky, awkward object, with no handles, it’s obvious a sandbag is a tougher challenge. One huge benefit for athletes is the recruitment of stabiliser muscles, as you press a heavy sandbag overhead your arms, legs and core will be working overtime, as the sand moves around shifting from side to side to control the bag.
Odd objects are extremely versatile, you can use them anywhere, anytime whether training for strength, power, endurance or conditioning. They are extremely cheap (or sometimes free!) and easy to make, here at RAW Performance we have well over 200kg of sandbag weight that cost around £45, compare this with a 200kg BB set which retails at well over £300! (Want to make a sandbag? How to make one! )
“Should I just use Odd Objects??”
No! Odd objects give you another way to incorporate variety into your routine. Use kettlebells, barbells, dumbbells, bodyweight and anything else you can get your hands on, just don’t think something has to be made out of iron for you to become stronger, leaner and better conditioned.
Try this sample odd object training routine for strength endurance:
Work through in a circuit fashion, with a 1m-1m30s rest between sets (work up to 5 sets depending on fitness level).
Keg/Sandbag/Gas Cylinder clean and press 15-20
Sandbag overhead lunge 20 (10Per Side)
Bodyweight supine rows 10
Perfect form Push Ups 15
Sandbag zercher squats 20
Sandbag get-up 5 Per Side
Overhead sledgehammer swings 30
Enjoy!!
RAW Performance.
PS Any questions? Use the ‘Ask RAW’ tab!
