The Exercises

In addition to the many benefits demonstrated in Table 1, the Supine Lateral Ball Roll (Figure 1) is an excellent exercise for improving spinal stability, posture, balance and coordination. Because this exercise requires you to hold your body up against gravity while supporting yourself using only one shoulder, there is a tremendous activation of each extensor muscle from your hamstring to the base of your skull.

Moreover with good form, the exercise activates the extensor muscles so strongly that it's excellent for postural conditioning. Additionally, during this exercise, commonly weak muscles such as the deep abdominal wall, multifidus muscles of the spine, cervical flexors and hip stabilizers play a critical role in maintaining proper position on the ball, receiving excellent conditioning.

To perform this exercise correctly, begin by placing the shoulders on the ball with the head comfortably resting on the ball. The arms should be outstretched with the palms up. The hips should be elevated until the torso is parallel to the floor.

Begin the exercise by shuffling laterally with the feet and letting the body follow. As you can see in Figure 1, the model is suspending himself from the right shoulder with significant extension force required from the left hip. Once you have rolled laterally as far as you can go and held good form for a count of 1-3 seconds, you can roll across the ball and repeat the same on the opposite side. Performing a 1- to 3-second hold on each side constitutes one full repetition.

Since the exercise is performed on a Swiss Ball, it allows the user to develop the necessary coordination and balance to stay on top of the ball. As your balance, strength and coordination improve, you will be able to roll further and further laterally or hold the end position for longer, while maintaining good form.

When using this exercise, place a stick across the pelvis (left-to-right) or just imagine holding one. The stick should remain level to the floor during the hold phase of the exercise. A useful cue is to position that stick (imaginary or not) in the palms of your hands and across the front of the pelvis as if it was an airplane wing. You should always try to keep the airplane flying level once in the hold position on either side of the ball.

Using a 1-second hold, a typical set would include 8-12 reps. The intensity or effort required to perform the exercise is dictated by how far the client can roll laterally on the ball. As the number of prescribed reps increases, the intensity must be reduced or form is likely to deteriorate. This exercise should be used at the beginning of a circuit due to the significant neural demand it places on the body.

An important exception to this rule: When this exercise is used for stability training. Typically, when the exercise is used to do shorter duration strength- or power-training exercises, the intensity is so high the muscles best suited to stabilizing the joints (called stabilizer muscles) don't get nearly as fatigued.

This has to do with the elevated population of slow fibers (oxidative, long lasting). However, if the lateral distance is reduced to allow approximately 10 reps of 10 seconds each for a total of 100 seconds per set, the exercise should be the last performed in the sequence of any given workout. When executed using the reduced lateral distance, the bigger strength/power muscles are likely to still have energy left due to the low training intensity, yet the muscles that stabilize your joints will be fatigued.

To prevent unwanted stabilizer injury or joint injury due to fatigue, all such stabilizer exercises should be done last in your routine. In addition, if you have any history of back pain or are currently suffering with chronic back pain, the use of the Supine Lateral Ball roll to condition the stabilizers (or any stabilizer specific exercises) should only be done in the evening after your work or chores. (Performing these exercises correctly is so fatiguing to the stabilizers that training in this manner before work, chores or playing with children can result in injury. The stabilizers have been so fatigued they can't do their job!)

Figure 2A
Figure 2B
Figure 2C
Figure 2D

The Cross Box Step-Up

The Cross Box Step-Up (Figures 2A-2D) is a functional exercise that utilizes motion in all planes of movement. It can be done using a slow, moderate or fast tempo and weights can be added to the hands or across the back.

Initially, the outside foot is placed upon the box (the right foot in our figures). The shin angle should never be greater than 30 degrees relative to vertical to protect knee structures. As you step up, step across with the left leg moving to the opposite side of the box. You then step down with the right leg, making sure not to allow an angle of greater than 30 degrees at the knee of the leg left on the box (the left leg in our figure) while stepping down. After both feet are on the ground, the exercise is repeated in the opposite direction.

When used with heavy loads, this exercise is great for building strength. With lighter loads, the exercise can be used to develop power. In both cases, the number of repetitions and the intensity should be dictated by the exerciser's ability to hold good form.

The Supine Lateral Ball Roll and the Cross Box Step-Up are excellent exercises that can be added to any group exercise or individualized training program. Both are excellent conditioning for the legs and the butt with the Supine Lateral Ball Roll being the more demanding of the two. These exercises also develop the core musculature and, when performed properly, they both encourage good posture and joint motion through functional ranges of motion.

So if you're pressed for time or you're looking for highly functional exercises, Big Bang is for you. Remember, because of the complexity of these exercises, they are best included during the beginning of a circuit (with one exception I describe above). Where multiple Big Bang exercises are used, order them from the most to least complex or most to least challenging for you.

Enjoy the workout!

Some suggested reading/viewing for more Big Bang exercises and programming tips:

1. How To Eat, Move and Be Healthy
2. The Golf Biomechanic's Manual (Book)
3. Swiss Ball Exercises For Better Abs, Buns and Backs (Video)
4. Swiss Ball Exercises For Athletes (Video Set)
5. Advanced Swiss Ball For Rehabilitation (Video Set)
6. Gym Instructor Series (Video Set)
7. Scientific Core Conditioning (Video Set/Correspondence Course)
8. Scientific Back Training (Video Set/Correspondence Course)
9. Paul Chek's Medicine Ball Workout (Video)
   

Paul Chek, Holistic Health Practitioner and certified Neuromuscular Therapist, is the founder of the C.H.E.K Institute in Vista, Calif. He is also sought-after consultant to sporting organizations, his services have benefited numerous professional sports teams, athletes and individuals seeking optimal health worldwide.

Paul has produced more than 60 videos, 17 correspondence courses and is the author of several books, audio programs and articles. For more information on Paul's popular "You Are What You Eat" audio/workbook program, or for any of his other health/exercise courses, videos and books, call 800/552-8789, 800/552-8789 (New Zealand or Australia), 44 (0)1273-856-860 (Great Britain) or visit online at the CHEK Institute Web site. Please feel free to request a catalog of CHEK Institute products.

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