bosu ball?

is that how you say it? the half ball looking thing.
I saw it at the gym today and I wanted to use it, but I dunno how. anyone ever use it? is it mostly for core and balance work?
 
I am gonna google.. 

Jane - We have one at home that my wife uses.  You are right, mostly for core and stability.  I have never used it yet, but she will do things like squats with the ball side down (standing on the flat platform) while wearing a weight vest.  I think you are supposed to do those while standing on the ball, but she said it is more challenging with it upside down. 

Here, these two cuties have an example of the squat at the beginning, I'm not sure how useful the rest of them are:

http://www.youtube.com/watch?v=M8mcHyfFvQI

Official Ectomorph of the Emancipation Detoxification.  DBB's oldest forum group, schooling the skinnies since 02/12/08.

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Found this too:

http://askthetrainer.com/bosu-ball-exercises.html

Official Ectomorph of the Emancipation Detoxification.  DBB's oldest forum group, schooling the skinnies since 02/12/08.

Only the best supplements used:  Food, milk, fish/flax oil, multivitamin. [/

I use a BOSU extensively as it can make simple exercises very very hard, such as single leg bodyweight squats on a BOSU are very difficult.  You can use them to do trunk lateral flexion, trunk extension/flexion, pushups, overhead presses ect ect.  It adds an unstable surface to any exercise making it much harder.

thanks guys!!!
You just about do anything on it.
Thanks for the tips and info!!

Stability training is useless.  Lol @ everyone.

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Unstable Surface Training on Markers of Athletic Performance
Eric M. Cressey1, 2, Chris A. West1, David P. Tiberio1, William J. Kraemer1, and Carl M. Maresh1

1. Human Performance Laboratory, Department of Kinesiology, University of Connecticut, Storrs,Connecticut 06269, 2. Address correspondence to Eric Cressey, E-mail: ericcressey@hotmail.com



Cressey, E.M., C.A. West, D.P. Tiberio, W.J. Kraemer, and C.M. Maresh. The effects of ten weeks of lower-body unstable surface training on markers of athletic performance. J. Strength Cond. Res. 21(2):561–567. 2007.—Initially reserved for rehabilitation programs, unstable surface training (UST) has recently grown in popularity in strength and conditioning and general exercise scenarios. Nonetheless, no studies to date have examined the effects of UST on performance in healthy, trained individuals. The purpose of this study was to determine the effects of 10 weeks of lower-body UST on performance in elite athletes. Nineteen healthy, trained members (ages 18–23 years) of a National Collegiate Athletic Association Division I collegiate men's soccer team participated. The experimental (US) group (n = 10) supplemented their normal conditioning program with lower-body exercises on inflatable rubber discs; the control (ST) group (n = 9) performed the same exercises on stable surfaces. Bounce drop jump (BDJ) and countermovement jump (CMJ) heights, 40- and 10-yard sprint times, and T-test (agility) times were assessed before and after the intervention. The ST group improved significantly on predicted power output on both the BDJ (3.2%) and CMJ (2.4%); no significant changes were noted in the US group. Both groups improved significantly on the 40- (US = −1.8%, ST = −3.9%) and 10-yard sprint times (US = −4.0%, ST = −7.6%). The ST group improved significantly more than the US group in 40-yard sprint time; a trend toward greater improvement in the ST group was apparent on the 10-yard sprint time. Both groups improved significantly (US = 2.9%, ST = −4.4%) on T-test performance; no statistically significant changes were apparent between the groups. These results indicate that UST using inflatable rubber discs attenuates performance improvements in healthy, trained athletes. Such implements have proved valuable in rehabilitation, but caution should be exercised when applying UST to athletic performance and general exercise scenarios.

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one study? that all you got?  ever think that stability exercises are there to improve balance?  Not raw power output shown in that study?  Im sure you didnt.

There are alot of more practical (and functional) ways to improve balance (for people who even need it), jump rope on one leg for example. Core stability? Front squats and overhead presses give all the core stability training most any person needs. They're a gimmick.