Unstable Upper Body Exercises

     I previously wrote a quick little post on unstable surface training and how it is not necessary for the lower-body, yet it can be beneficial for the upper body.  Why? The upper body often encounters open-chain motion while the base is stable(think of a football hit: feet planted while upper body getting hit).  There are also reliable studies that state that muscle activation is maintained with unstable surface training (UST) but there was less joint torque.  Meaning that this would be a great time to utilize these methods for a possible deloading week to recuperate.  I just wanted to share some of my favorite unstable upper body exercises that have been used and that could be a great addition to a program during a deload or for just variation.  During some of the staff lifting programs in the past, I remember that most of these were used for higher reps (8-12) that help with scapular/rotator cuff dynamic stabilization.

Ab Fallouts – started using these with a client, he seemed to love and hate them at the same time.  I love rollouts of any kind (on stability ball, TRX, or wheel).  Great progression from planks to resist extension of the back)

Blast-Strap Push-ups – great for the core and shoulder stabilizers, this could also be performed on a stabillity ball

Categories: Strength Training

1 reply

  1. Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the “diseases of affluence” such as heart disease, cardiovascular disease, Type 2 diabetes and obesity^

    Our blog

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: