A functional exercise routine by CHEK L.2 Practitioner and Holistic Lifestyle Coach, Warren Williams

[uztoal]

Squats on a ball or bosu produce plantar flexion. We want to teach the body dorsi flexion during squats.

[SarahLaurie77]

Wow I had no idea. You learn something new every day!!

[stabilityball]

If your clients would roll their ankles "easily" send them over to a qualified CHEK Practitioner to stabilize all their joints so they wouldn't need to worry about uneven surfaces. I would be more than happy to help them out.

[hardgraf]

Is this person on drugs? These so called 'functional' exercises are completley redundant for any physiological adaptation other than learning to improve the balance of the specific skill i.e. balancing on a massive ball of inflatable horse crap.

[fy5pp]

why is she doing with rod on here back she should not need this and it should be at the end of program to had what about zone not good at all

[EdBlackmail]

"Functional" is relative to how you use your body in the real world. So for a boxer, boxing drills are more functional than, say, balancing on a ball with a stick on their back .

[Iron4rm]

WKD.

Very impressive stuff.

[qhams]

What brand is that cable pulley system you are using in 1:47. I would love to have that for my home gym.

[holyshnikes5]

bad ass... the "bird dog", first excercise in the vid is hard enough especially when tryiing to balance the pole on your back minus the swiss ball. This is amazing.

[HVADduIKKEmaaSEpaaTV]

Excellent video, looks like great fun :)

[damnation333]

You can't be serious about those squats on the ball!!!

[bshieldsbb01]

Reading the comments in this vid reminds me of an old joke:

How many Fitness Instructors does it take to change a lightbulb?

100

1 to actually do it, and 99 to stand around saying "You're doing it all wrong!"

[thaswasup]

hahahha niceeeee xD

[healthyurbankitchen]

his video is awesome

all u haters truthfully dont understand the purpose of stability ball training

and since many people (including some of u) are not capable of performing advanced, non conventional performance training, they usually talk sh*t and disregard it as dangerous, inappropriate, etc

[TheLegalAddiction]

All training can be dangerous to some degree. It depends on who you are training, the skill of the trainer and if this skill is appropriate for the individual and how you progress that person to the level you see in this video.

Ex: I would not train grandma to squat on a SB. But hey, that is just me.

[mrdiko]

I love the CHEK stuff, but the ball squats for 99.999% of people are just pointless. I'm also not a fan of the ankle pronation often seen squatting on ball.

It is kind of fun though.

[billysue2]

@healthyurbankitchen standing on a swiss ball isnt advanced anything,its not functional for anything known to man,unecessary and fairly risky in terms of ankle sprains.Birdogs are a great exercise for the spinal erectors and rotators at low cost to the joints and discs.Standing on a ball is fun,nothing else.

[theUSER101]

@billysue2 I'm guessing your probably fat???Yes. And I'm also guessing that your not an athlete. If you think birdogs get athletes into the pro or to the next level. Your a moron. But a youtube Einstein

[billysue2]

@theUSER101 its not a max strength exercise,it trains the back extensors isometrically for strength endurance which is the dominant physical quality correlated with back pain prevention.Not all exercises improve peformance directly nor do they need to.You actually think that individual exercises get athletes to any level?It has little to do with performance.

[theUSER101]

@billysue2 No I would probably train with someone like you and do all my exercises on machines and do squats and bench press and then step on the basketball court and get my ass beat because my personal trainer is a moron. Obviously no, one exercise makes you a professional athlete but with your logic I might as well just run up and down the court all day because that is training for my sport and I dont need to mix things up and take my workout to the next level.

[billysue2]

@theUSER101 sports skill has nothing to do with conditioning.If Youre being physically overpowered or gassing thats different and requires appropriate training.Of course my students do supplementary work and never use a swiss ball or machines.Training is never done to mix things up or to take it to the next level.You do the least amount of training necessary to get the improvemnets you need.The bird dog is preventative for most athletes,if they need it.

[theUSER101]

@billysue2 What I know is that Paul Chek the guy that probably taught the trainer in the video is one of the leaders in the industry. He has more knowledge of the human body than any trainer I've seen. He looks the part and I know damn well he can out perform you in everything aspect of physical activity. No offense. Google Paul Chek.

[justbig]

@theUSER101 He also doesn't know the difference between grams and ounces when talking about serving size and protein intake.

[SunTsuLuso]

Isto das modas é engraçado! 1ª veio a moda das bolas, agora vem a moda de criticar as bolas!

lol

[TerraRyzer]

WTF is this?!?! Stability balls = stupid, not functional.

[holyshnikes5]

you are obviously dumb.

[TerraRyzer]

and you suck your dads dick

[holyshnikes5]

you are obviously projecting..faggot

[Mamic82]

What a retard.

[ANGIEfromAtoZ]

that first part with the ball looks dangerous

[ty99999returns]

I would not recommend anyone does this without a trainer or someone to show you how. reguardless if it were me i would not do it at all you could get seriously injured or permanentally damage from an accient.

The girl in the green is such a cutie.

[Austin333]

dangerous....inadequate loading....forces individual to squat bowlegged...

[PaulChekLive]

Dangerous? For these girls clearly not. There appeared to be no strain visable and for the ball squats, she looked very relaxed and poised, as can be the case for any one progressed to this level of self control. It goes much further, much of the sporting world is dangerous because performance actually only exists along the margins or disorder.

With regard to the bowlegged comment; standing on a round surface required additional adduction and ankle pronation.

[Austin333]

@PaulChekLive dangerous if they fall off. You cannot justify dangerous training protocols by saying sport is dangerous, the job of a coach is to increase performance, injuring an athlete is the worst thing you could do. I assume that's what you meant given your explanation makes no sense. I am also well aware of the benefits of unstable training for rehab but research has shown unstable training to be detrimental to the performance of a healthy athlete.

[billysue2]

@Austin333 id certainly never have anyone squat on a ball except for possibly anyone whose sport demands an unstable surface like surfing ,skating or snowboarding.Any balance gained is specific only to the task,same for kinasthetic awareness,strength gain is limited and its unjustifiably risky.Unstable training isnt detrimental,its just wasted time in most cases.

[Austin333]

@billysue2 Why not have them practice their sport if they actually need to improve balance for it? If they are competing at a high enough level to require your professional services, one would assume they have acquired the necessary skills needed to maintain balance (fairly fundamental parts of the sports mentioned). I'm not having a go here, I'm just curious as to why anyone would utilise the ball at all?

[stabilityball]

@billysue2 unjustifiable risk? That's cute. Make sure you never fall asleep at night either since many people die in their sleep every year. Also, how familiar are you with walking in the woods? We call that hiking or being one with nature. Have you ever stepped on an uneven surface outside of the gym like a rock or a tree branch? Oh you probably have not since its too dangerous to do anything outside of a smith machine. Does your toilet have an elevator that brings you down to the seat too?

[billysue2]

@stabilityball i wouldnt deliberately have a regular client run on a uneven suface where they could easily turn an ankle,its unnecessary,even worse if like standing on a swiss ball it has no significant benefits.Do safe exercises with evidence based benefits ,thats called being a professional.

[billysue2]

@PaulChekLive it aint pronation,its supination.Pronation would occur on a concave surface.Not sure what you mean about margins of disorder?

[justbig]

@PaulChekLive squats on the ball are a great way for someone to fall break a bone or get a concussion. The squats on the ball also involve improper mechanics which can in itself lead to increased injury risk and reduced force capabilities. That is in the research.

[notkrisroe]

Poliquin hates squats on the ball. What gives?

[PaulChekLive]

probably does not understand how balancing on a round object challenges the nervous system and provides an environment through which to feel, in real time, the effects of head, shoulder and thorax orientation relative to pelvic tilt and ankle orientation. In essence you can learn to move in a way that maintains a very tight center. If you deviate on the ball you lose stability and are required to correct, so through this we can learn to orient our limbs and body segments. Just another great tool

[billysue2]

@PaulChekLive the learning that occurs is task specific,it doesnt transfer to activities where the ground isnt moving under you,its also static balance where sport demands dynamic balance.Poloquin is a bit of a whack job on some things but his physical training advice is way better than chek and has an education in the area something that paul hasnt got.