How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press

Swiss Ball Kneeling Overhead Press

Note: This is a loose transcription of the video ‘How to get Primal on a Swiss Ball! – Part 5/5 – Kneeling Dumbbell Overhead Press ‘.

Brad: Hey guys, this is part 5 of How to Get Primal on a Swiss Ball. The next exercise or movement I want to show you is doing a kneeling dumbbell alternating shoulder press.

Swiss Ball Kneeling Dumbbell Overhead Press

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A: Seated Dumbbell Alternating Overhead Press 

The first progression that I use to get a client to be able get to do the full exercise is to first be able to do a dumbbell shoulder press sitting on a ball. It doesn’t sound that tough, but it can be, depending on how to do it. So, you can do it with two arms, but we’re doing a one-arm alternating one; that’s the goal as I want to get people to activate their core.

Draw your belly button towards your spine. Lift your chest up nice and high and then do the same movement as what you would be doing when you are on your knees on the ball. You can make that harder by lifting the opposite leg, or lift the same side-leg to activate more muscles that should help prevent you from falling off the ball.

seated-dumbbell-alternating-overhead-press-400x

B: Supported Kneeling on Swiss Ball

The next thing you would need to be able to do is kneel on the ball. So I recommend you do it somewhere where you can hold onto something firm and get up on the ball on both legs. Get used to not having to rely on sitting back down on your heels, which is a lot easier position to sit, in comparison to actually being up off your butt. Hold onto something like that and just get used to being able to purposely push forwards and backwards, side to side so that you can start to get your muscles used to, and get your nervous system used to, the movements that are going to take place when you’re actually on the ball. Hands on, Hands off, Hands on, Hands off. Get used to that and then also put your feet, dig them into the ball, so that they act like a rudder. Then purposely kick your feet back so that you’re not having to use your feet to help you with your balance. Once you can do that, then you can go onto the next stage.

 

supported-kneeling-on-a-swissball-400x

 

C: Unsupported Kneeling on Swiss Ball 

So after you have gotten proficient at holding onto something when you’re balancing on the ball, next you want to be able to get up on the ball without anything to hold onto. Perhaps, someone needs to hold onto the ball for the first time to ease your mind a little bit, but you can also do it from this way. Get your knees onto the ball and hands onto the ball like that, then roll forward. Balance in that position there, roll it forward far enough to where your feet dig into the ball and then slowly rise up there like that. Chest up, shoulders back, stomachs sucked in.

unsupported-kneeling-balance-400x

 

D: Kneeling Dumbbell Alternating Overhead Press 

Once you can do this proficiently, and you know that rolling forward and backwards, you’ve got the ability to able to switch on the muscles that you need to get you back to the proper centre of balance, this is when you should then be able to grab onto a dumbbell – nice and light first up, and then be able to actually do the exercise. So for me, I’ve got about 12 kg here, so about 25-26-27 pounds and then from there, one arm up, switch your stomach all nice and tight. Press straight up there like that, and then alternate.

kneeling-dumbbell-alternating-overhead-press-400x

And that’s it! That’s part 5 of 5 on How to Get Primal on a Swiss ball. Hope you’ve enjoyed it!

Other videos in this series:

How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance
How to Get Primal on a Swiss Ball – Part 2/5: Prone and Supine Balance
How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups
How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats

What’s your favourite swiss ball exercise?

 

Recommended Purchases

Swiss Ball  |  AOK Medi-Ball  |  AOK Max Ball  |  Stability Ball
Swiss Ball / Stability Ball
Perform Better – USA
AOK Health – AUS

How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups

How to Get Primal on a Swiss Ball: Primal Push-Ups

Note: This is a loose transcription of the video ‘How to get Primal on a Swiss Ball – Part 3/5’.

Brad: G’day guys! Welcome to Part 3 of 5 on How to Get Primal on a Swiss Ball. Today, I want to show you how to do Primal Push-Ups. There’s about 7 different progressions I use to get someone to be able do this, as it’s a pretty challenging exercise.

 

Primal Push-Ups

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A: Plank
So, the first thing I like to get people to do is just to be  able to do what’s called, a plank. Once you’ve been able to do a plank from the ground fairly easy, the next stage is just being able to do a plank in this position. The further the ball is in towards your hips and your knees, the easier it is. Ultimately,you want to be able to have it out around your shins and your feet for about 60 seconds.

One leg swiss ball plank

B: One-Legged Plank
The next progression is being able to do a one-legged plank, alternating your legs.

C: Jackknife
The next progression after that is being able to do a ball jack, which is this move. Keep your hips around the same level as your shoulders. Don’t let your butt lift up and just pull your knees in towards your chest.

Swiss ball jackknife

D: One-legged Jackknife
The next progression is being able to do a one-legged jackknife, on both legs alternating.

E: Push-Ups
The next progression that I get people to do after that is being able to actually do push-ups.

F: Push-ups with a Jackknife
The next progression after that is being able to do pushups with a jackknife.  So you jackknife first, then you do your push-up.

G: One-Legged Plank and Jackknife
The next progression that I get people to do after that is, just basically doing the one-legged plank and then twisting and reaching your foot, out of the other side, and then finally you can actually do the exercise. So you’re doing a one-legged jackknife, reaching through the other foot and going down into a push-up at the same time.

And that’s it guys, that’s part 3 of 5 on How to Get Primal on a Swiss Ball – Primal Push-Ups.

Other videos in this series:

How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance
How to Get Primal on a Swiss Ball – Part 3/5: Coming next week!

– See more at: http://primalhealth.co/how-to-get-primal-on-a-swiss-ball-part-2-prone-and-supine-balance/#sthash.qUS10MHb.dpuf

How to Get Primal on a Swiss Ball – Part 2/5: Prone and Supine Balance

Supine Swiss Ball Balance

Note: This is a loose transcription of the video ‘How to get Primal on a Swiss Ball – Part 2/5’

G’day guys, welcome to Part 2 of 5 on how to get Primal on a Swiss Ball. Today, I want to show you some different exercises that are going to really activate your mid-section, or core. To get you to learn how to balance lying on your back and your front on a swiss ball. So, let’s go through lying on your back first, and the progressions needed to be able to get to that.

Prone and Supine Swiss Ball Balance

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Supine Balance Progressions

In order to be able to balance supine (on your back), try these progressions.

A: 1 Leg and No Legs Seated balance

1 Leg - No Leg Seated Swiss Ball Balance

1. Sit on the swiss ball.
2. Raise one foot off the ground. The other foot remains in contact with the ground.
3. Switch feet, then try lifting both feet off the ground and balancing.
4. The amount of challenge presented will depend on the person. This is really easy for most people, but hard for other people.

B: Seated Balance with Calf and Hand Holds

Seated Swiss Ball Balance With Calf and Hand Holds

1. Sit on the swiss ball.
2. Use only your calf muscles to balance yourself on the swiss ball. Keep feet off the ground.
3. If this is too hard, you can also use both of your hands to grab the swiss ball to be able to improve balance.
4. With your hands on the ball, purposely direct the ball to where you want to move, and get your torso and core muscles used to being able to activate the way they need to when you go a certain direction.

C: Seated Balance with Calf Hold and Single Leg Extension

Seated Swiss Ball Balance With Calf Hold and Single Leg Extension

1. Sit on the swiss ball using using only your calf muscles to balance, as before. Keep feet off the ground
2. Put one leg out, then alternate legs.

D: No Legs Seated Balance

No Legs Seated Swiss Ball Balance

1. Now lift up both legs. Ultimately try and have your legs straight. Pointing your toes will increase difficulty and activate your core more.

E: Supine Swiss Ball Balance

Supine Swiss Ball Balance

1.  Sit on the ball.
2. Raise both of your legs and allow your hips to move  forward, putting your body into a cross type of position, with arms out to the sides.
3. Draw your belly button in, and return to the start position sitting upright.
4. Repeat for several repetitions!
5. Warning: Best to try this out somewhere like a grassy or carpeted area where if you do fall over, you’re not going to hurt yourself!

Prone Balance Progressions

In order to be able to balance prone (on your front), try these progressions.

A: Swiss Ball Prone Cobra

Swiss Ball Prone Cobra

1. Lie on the swiss ball on your stomach, keeping your feet on the ground.
2. Raise your torso up, open your arms out and back, and squeeze your shoulder blades together.
3. Get proficient at least being able to hold your body in this position for 60 seconds.

B: Prone Swiss Ball Balance Alternating Legs

Prone Swiss Ball Balance Alternating Legs

1. Lie on the swiss ball on your stomach, keeping feet on the ground.
2. Initiate the movement by getting into a ‘Prone Cobra’ position, as in step A above.
3. Lift one of your legs.
4. Balance as best you can to prevent the side to side movement on the ball.
5. Alternate legs every 3-4 seconds.
6. Continue for 60 seconds.

C: Prone Swiss Ball Alternating Arms and Legs

Prone Swiss Ball Balance Alternating Arms and Legs

1. This is the last step before being able to balance without arms or legs on the ground.
2. Raise one of your arms out front at a 45 degree angle then raise the opposite leg at the same time. Switch sides.
3. Next try both feet off the ground, with only one hand on the ground to support.

D: Prone Swiss Ball Balance

Prone Balance Progressions

Once you’re able to master all the progressions, you should be primed to balance on the ball without any support from the hands or feet. Once you start to get the idea on how your body needs to shift backwards and forwards to change the centre of gravity and keep from falling off the ball, this becomes a really fun balance exercise. Enjoy!

So, that’s part 2 of 5 on How to get Primal on a Swiss Ball!

 

Other videos in this series:

How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance
How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups
How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats
How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press

Recommended Purchases

Swiss Ball  |  AOK Medi-Ball  |  AOK Max Ball  |  Stability Ball
Swiss Ball / Stability Ball
Perform Better – USA
AOK Health – AUS

How to Get Primal on a Swiss Ball – Part 1/5: 4 Point Horse Stance

Swiss Ball - 4 point horse stance

Note: This is a loose video transcription of ‘How to get Primal on a Swiss Ball! Part 1/5’

G’day guys! This is video 1 of 5 of ‘How to get primal on a Swiss Ball’.

Whether you have been using a Swiss Ball for a long period of time or just starting out, I am going to show you some progressions on how you can do some pretty tough exercises using the Swiss Ball. Basically, to help you increase the variety of things that you can do on a Swiss Ball to make this a more enjoyable way of getting primal and move your body. I’ve used these balls with clients and for myself for a lot of years. I’ve hurt my back in a number of different ways over the years, broke my lumbar spine and I slipped 3 discs before as well. It’s been pretty painful but the Swiss Ball has been a lifesaver. Bex and I sit on one of these everyday in front of the computer when we’re actually doing all of our computer work for you guys with social networking and the website. They really are amazing things.

This particular brand that we use all the time, is by an Australian company called AOK. In particular one that is called a Maxball. This is a 65cm diameter ball and it works best for me, as when I am sitting on this height, my hip is higher than my knees (see details here about sitting on Swiss balls). For certain other exercises that I actually do and prescribe, I use a smaller 55 cm ball (see sizing details here) but at least for now for this particular exercise that I’m going to get you to do today, you could use either size. So now let me show you what we’re going to go through and do. The ultimate exercise that you have seen in the beginning of the video is what I call a ‘Swiss Ball 4 Point Horse Stance’.

Swiss Ball 4-Point Horse Stance

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Horse Stance Progressions

A: Prone 4-Point Horse Stance

Prone 4 Point Horse Stance

 1.  Lie on the Swiss ball on your stomach.
2.  Put both your hands and feet on the ground.
3.  Lift the opposing arm and leg simultaneously. Alternate each side. Breathe in on the way up, out on the way down.
4. Pay attention to your arm placement. Don’t let your arms go straight out. Keep it at a 45-degree angle with your thumb up and don’t let your leg go straight to the side, keep it directly back behind you.

 

B: Kneeling Balance
Primal Swiss Ball - Kneeling Balance

1. Get on to the actual ball on hands and knees and just get used to balancing.
2. Keep a slight curve in your lower back. Don’t round out your back.
3. Hold position for about 60 seconds.

 

C: 4-Point Balance with alternating kickback
Primal Swiss Ball - 4 Point Balance with Alternating Kickback 

1. Kneel on the ball with both hands and knees in contact with the ball.
2. While keeping your hands on the ball, kick 1 leg backwards. Toes pointed. Stomach in tight.
3. Breathe in on the way up, hold your breath slightly, breathe out on the way back down. Same thing, alternating both sides.

 

D: 4-Point Balance with alternating arm lift

Primal Swiss Ball - 4 Point Balance with Alternating Arm Lift

1. Kneel on the ball with both hands and knees in contact with the ball.
2. While keeping your knees on the ball, lift one arm up to a 45-degree angle with your thumb facing up. Stomach in tight.
3. Breathe in on the way up, hold your breath slightly, breathe out on the way back down. Same thing, alternating both sides.

 

E: 4-Point Horse Stance holding onto support
Primal Swiss Ball - 4 Point Horse Stance Holding On With Hand

1. Find something to hold on to (e.g. tree trunk; desk).
2. Balance on the ball in the 4-point position, on hands and knees.
3. Grab the support (tree trunk; desk) with your right hand. Dig your right foot into the Swiss Ball and kick straight back with your left leg.
4. Alternate and do the other side.

 

F: 4-Point Horse Stance

Primal Swiss Ball - 4 Point Horse Stance

Once you get the hang of the last movement, you can shift your arm away from the object that you’re holding, and do the previous progression without holding on to the support. Again, alternate sides to complete the exercise. Maybe try it for the first time on some grass or somewhere that if you do fall, it’s going to cushion the blow a little bit. Once you can get to the stage of doing this particular movement like that, it’s a fantastic exercise.

So, that’s part 1 of 5 on How to get Primal on a Swiss Ball!

 

Other videos in this series:
How to Get Primal on a Swiss Ball – Part 2/5: Prone and Supine Balance
How to Get Primal on a Swiss Ball – Part 3/5: Primal Push-Ups
How to Get Primal on a Swiss Ball – Part 4/5: Swiss Ball Squats
How to Get Primal on a Swiss Ball – Part 5/5: Kneeling Overhead Press

Recommended Purchases

Swiss Ball  |  AOK Medi-Ball  |  AOK Max Ball  |  Stability Ball
Swiss Ball / Stability Ball
Perform Better – USA
AOK Health – AUS