Leg Crushing exercise of the week!!!!

[Adam Knowlden]

The exercise is called swiss ball squats.

To do this exercise, you will need a to place a swiss ball behind you and brace it between your back and a wall.

Now place your feet into position. I like to go with a far reaching stance, to isolate the quads.

Next you simply squat up and down! The swiss ball will roll up and down the wall as you squat.

For added insanity, you can do these with dumbbells in your hands(barbell too but you'll need a partner).

Hold the dumbbells to your side.

After failure, achieve a negative, and as you approach the bottom, set the dumbbells down and continue the set for a drop set!

These will burn your legs like crazy!

Have fun! /forum/images/graemlins/cool.gif

[slowgin18]

i have done these before but i found that its kind of hard for me to get the motion down but regardless its something new that not alot of people do so its definetly gonna shock the hell out of the legs

[Breaktrack]

Sounds good. Is there a max weight to use and is there any chance of the ball busting or anything? Maybe thats a stupid question but if it happens one could be in a world of hurt

[Adam Knowlden]

No, the ball is behind you. The dumbbells hang to your sides.

As for a person. No way you are going to bust the ball, unless its junk. A quality swiss ball can handle the weight.

They are a little akward, but these are worth mastering. They burn intensely, and allow you to do free weighted squats in positions that you could not do without the balance of the swiss ball. Such as placing your feet far out.

[OUTLAW20SICX]

do you have an example pic of them?

[Adam Knowlden]

I looked around and I found this. It's not a hardcore bber but you'll get a visual.

http://www.ptstrategies.com/images/SBwlslide1.JPG
http://www.ptstrategies.com/images/SBwlslide2.JPG

[OUTLAW20SICX]

got it, thanks. ill give it a try on leg day

[Venom]

Darn! Wish I had seen this before today's leg workout. Will try it later in the week, when I hit thighs again. /forum/images/graemlins/wink.gif

Thanks O.S! Looks killer. /forum/images/graemlins/smile.gif

[soccerchick]

i have done these many times with db's! they really burn /forum/images/graemlins/smile.gif
i like do to them really slow; 8 seconds down, 8 seconds up, maybe a 1 second rest at top and bottom!

[Tuf]

[ QUOTE ]
Darn! Wish I had seen this before today's leg workout. Will try it later in the week, when I hit thighs again. /forum/images/graemlins/wink.gif

[/ QUOTE ]
That's what I was thinking! I guess I'll have to wait until Satruday! /forum/images/graemlins/smile.gif

By the way, I think that lady looks wicked tough in those pics, OldSchool! You should use her to demonstrate more often! /forum/images/graemlins/wink.gif

[Adam Knowlden]

[ QUOTE ]
By the way, I think that lady looks wicked tough in those pics, OldSchool! You should use her to demonstrate more often!

[/ QUOTE ]

LOL! Go ahead and pick on me tuf. I'll get my vengeance the day after you do these!Mwahaha!

[KrYptic.x]

[ QUOTE ]
Darn! Wish I had seen this before today's leg workout. Will try it later in the week, when I hit thighs again. /forum/images/graemlins/wink.gif

Thanks O.S! Looks killer. /forum/images/graemlins/smile.gif

[/ QUOTE ]

Same here ... just did legs yesterday And these would have been great considering the condition my back has been in lately.

[Adam Knowlden]

These would be great for you Kryptic. And for GP. I remember him saying his height made squatting difficult.

These are great, and provide a safe, strict and smooth range of motion.

Like I said, I like to use these for feet positionings that would be impossible with free weight barbell squats.

Such as wide stance, with feet far out.

[alanlws16]

These look awsome! When I started reading I figured you were talking about standing on a swiss ball /forum/images/graemlins/crazy.gif LOL!!

[Adam Knowlden]

Yeah, I have seen those. But I'm not that acrobatic!LOL

I wouldn't recommend something I couldn't do!

[Tuf]

[ QUOTE ]
LOL! Go ahead and pick on me tuf. I'll get my vengeance the day after you do these!Mwahaha!

[/ QUOTE ]
/forum/images/graemlins/blush.gif /forum/images/graemlins/blush.gif /forum/images/graemlins/blush.gif

I guess that will teach me not to mess with OldSchool anymore! /forum/images/graemlins/shocked.gif /forum/images/graemlins/wink.gif

[cally]

I tried this today by supersetting them with single leg, leg press. All I can say is WOW. The burn was beyond intense and I had one heck of a time climbing the stairs out of the gym. Thanks for the tip OS. Keep em coming

[Geek]

Cool... can't wait to try this

[ChosenSoldier]

i have done these before and all i can say is that it is a great feeling. i personally feel more doing squat leg press superset o well

[Venom]

I did an ascending strip on this last night! Off the charts. Thanks O.S, the pain was incredible. /forum/images/graemlins/smile.gif

[Pacman]

bump