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Main | EXERCISE: Core Ball Trunk Rotation »

August 05, 2005

EXERCISE: Core Ball Overhead Squats

This exercise uses over 240 muscles. When performed correctly throughout the kinetic chain, it is one of the best exercises for the lower body. By adding the core ball, this exercise becomes a functional exercise, involving the arms and shoulders. The core ball is similar to a medicine ball (weighted ball), except it has handles on either side of the ball for functional uses. To perform this exercise correctly:

1. Start with feet shoulder width apart, toes pointing slightly angled out
2. Make sure hips, knees and toes are aligned correctly throughout the range of motion
3. Hands are placed above the head, arms straight, holding on to core ball. Make sure that the chest is up and shoulders are down throughout the range of motion
4. As you lower your center of gravity, the glutes push back (as if you were sitting down), bending at the hips and knees
5. Make sure the knees don’t pass over the toes, and stay on your heels
6. Also make sure that you don’t lean too forward, which can cause strain on the lower back
7. Remember to keep the core tight throughout the range of motion
8. Beginners may want to start out without resistance and progress to this exercises

This exercise brought to you by the Dallas Personal trainers from

Posted by Dallas Personal Trainer at August 5, 2005 04:05 PM

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