Jon Ham Ball Squats + Shoulder Press, Lateral + Front Raise

[TheProphecy8]

sick keep going nigg

[Barcslay]

Kick ass dude. Love the Velvet Revolver, too

[Benedicted]

go a bit deeper on the squat. fucken good shit tho i do the same stuff its hard as.

[w0rsel]

Bitch needs a barbell on his back

[fitnesstrainingbyjon]

@w0rsel post a video response please. I would love to see you do that.

[acafitness]

Yikes...

[smcko4]

just try standing on the ball and you will feel all of the muscles you engage standing still. No matter how well you perform an exercise, lifting heavy weight is tough on joints over time, as is repetitive motion. especially for all the idiots who do nothing but bench presses, and think because the look "big" that they have any athletic ability whatsoever. ...obviously they are the morons who still plan a workout by going to the gym and asking their buddy, "whudda we workin today, man"?

[lola11consta]

scary!!

[SoaresBruno1]

is that the 55 cm swiss ball ? The one I have is much larger. Is it easier to do this on a bigger or smaller ball?

[RonJodes]

The truth is that UST (unstable surface training) is no better than stable training in trained athletes. In fact, there was a study published by Eric Cressey in his book The Truth about Unstable Surface Training, in which he had two groups of divisional 1 soccer players and trained them with identical training protocols. One had UST and the other was stable. The stable group showed significantly greater gains in all areas.

UST for rehab, however, is beneficial.

[lennysrv]

That is some tuff scaption.

[LeaAnnO]

Awesome job!

[pnice253]

Nice! i'll add this exercise to my routine!

[gimmelwald07]

this guy is a fucking badass... amazing

[LedbetterTraining]

Anyone who doesnt rate this vid as a 5 star is a fucking hater. What this guy is doing takes so much core strength and balance. He is 1 in 1000 that could do this prob more like 1 in 100,000.

[theUSER101]

@LedbetterTraining truly. I've never seen so many haters on a GOOD video.

[GiANtTWiNkY]

I don't think most people realize how difficult it is to actually do this.

[TravisMoore]

Nicely done! Respect =D

[popeenrique]

How come your squats kept getting shallower and shallower?

[DMalenfant1]

well this is impressive, and much safer then when I seen another guy on youtube doing this but with a barbell with weights, now that shit was dumb and dangerous.

[iratelyblank]

twink

[icarve]

Ok, you gotta bring that ball out into the lineup @ Latigo & try Stand Up Paddle Ball surfing!!!

[fap01]

hooooooolyyyyy shit that is awsome

[AIveoIus]

that looks tremendously dangerous

[apu96]

Why are people making negative comments on this video? Because someone decided to share a demonstration of an exercise? Do you assume this video to be self-aggrandizing out of jealousy? Nice work, Jon.

[statisticool]

Jon, these recent comments are from insecure Sherdog forum regulars. "Debating" with them is like trying to convince monkeys to not throw their own poo. Great work, keep doing your thing!

[ShadowNINku]

insecure?

[koeff]

nice, 20kg squats..

[chocopaopao]

Preparing for the circus eh?

[einsfin]

I am preserving my joins by sitting down all day in front of a computer.

[Shatty007]

Lifting heavy is not tough on your joints if done correctly.

[theUSER101]

@Shatty007 LOL ummmmm okay. Then why is one of the most common problems with post steroid use....joint pain???? Because lifting weights, especially heavy weights is tough on the joints....how can you even say that its not....I'm in a retard comment column right now holy shit.

[forged19]

So, how many sports do you play that require you to stand on a ball? Because every sport I've played has been on a flat, solid surface.

[fitnesstrainingbyjon]

i do standup paddle surfing which requires an immense amount of balance, coordination, core stability... etc. Water isn't so solid. Balance should be trained for most sports in my opinion - although the surface you play on may be solid, people move (ex: linebacker in football) and that requires changing directions, and agility. Training balance helps with agility, spacial awareness, and proprioception...

[darrenmacgregor]

this workout has actually helped me alot for training for hockey

[theUSER101]

@forged19 The fact that you cant understand and obviously havent done anything workouts like this is probably why you suck at every sport. It increases balance and more core strength which is one of the most important things in ALL sports. So...your an idiot

[goochmaher007]

@forged19  idiot.......................sp­orts played on a flat surface..........moving your body shfits its center of gravity so core core helps you apply your c[power in the direction!!!

[VDarksteel]

I train with a bosu ball every doing upside down squats while having an old chinese guy swat at me with a wooden pole.

[ericdlayne]

I train using the bosu and swiss ball, and i can say for certain that it has helped me to stand upright during the most severe earthquakes.

[fitnesstrainingbyjon]

Nice! :)

[ShadowNINku]

This is cool and all but if you actually want to train to improve athletic performance on a stable surface, training on an unstable surface becomes worthless

[fitnesstrainingbyjon]

Typical "meathead" response...

[ShadowNINku]

athlete = "meathead" ?

[ShadowNINku]

no need to get defensive, I didn't even attack the way that you train itself*, I only made an observation so that people do not get the wrong idea and think that this type of exercise will improve athletic ability

I said "worthless" in terms of athletic ability not worthless in itself

[fitnesstrainingbyjon]

Not sure where you get your information from, but this type of training does help with athletic performance on stable AND unstable surfaces. Any time you are recruiting more muscle fibers to stabilize your body and core, the better. It does transfer to training as well as enhance proprioception. It isn't always about just pushing more weight (which I do lift heavy on certain days) which can be tough on joints.

Also depends on which sports you are doing. Works great for Standup Paddle Surf

[theUSER101]

@ShadowNINku I have never seen so many haters on such a good video WOW. For some reason this guy is attracting all of the athletically retarded. How you could you not understand how this training would help with athletic performance. Is core training not the most important factor in almost every sports and that includes golf. This will benefit in agility, strength, endurance ext. WOW

[boxinslegend]

@ShadowNINku of course it will improve athletic stability u melon

[haikyousha]

Sweet man. What most these noobs don't understand is the concept of stabilization and core strength. By exercising on an unstable surface it targets weaker muscles and promotes overall strength and balance. This type of training, while not entirely replacing heavy training, surely augments its effectiveness. Check out the facebook group ATLAS FITNESS, we've got tons of exercise ball videos.

[teeheeimamonkey]

thanks man i'm paralyzed from the neck down because of you and if your wondering how i typed this i used my tongue. All that aside i cant do the weights yet but im just starting to get good at balancing on one. You must have a very solid stance from all the balancing you do.

[ncameron7]

While being very difficult and possibly dangerous to attempt all at once, this is actually a very good exercise. Like the clean/ power clean, he is utilizing multiple muscles to react to the ball, while balancing and squatting. It is definitely not easy, but is very beneficial as it is a "combination" move that is twice as beneficial if done "right" which I'm sure Jon Ham KNOWS what he's doing. Great Video!!, would love to see more on the TRX/ Suspension Trainer as I just bought one for my dorm.

[ukstd1]

This is of almost no physical benefit what so ever. Why would want to train like that? the amount you're using is worthless.

[fitnesstrainingbyjon]

You do it if it is so easy and worthless. I'll come visit you in the hospital.

[rafalweb]

That....is....badass.

[bigtim013]

No Tricks!! he's a freak!!! I am currently working with him, he's an awesome trainer. I highly recommend his methods..he's the real deal!!

[lhoang78]

i rated it a 5 but pushed the wrong button

[lhoang78]

badass...simply retarded!

[sammax27]

Is this a trick? No one can do that standing on a ball.

[crackalackin4200]

i can, it just takes practice and you might want to start out holding onto something stable at first.