All across the globe, personal trainers push their clients up onto BOSU balls with claims that it increases core muscle activity.
And while I personally think that the only reason trainers’ use the BOSU is to make their clients look silly…
…I always wondered what would happen if the BOSU got dragged into a university lab and put through it’s paces.
Well, back in March of this year, researchers from Eastern Illinois University did just that.
PURPOSE: To compare core muscle activity during resistance exercises performed on stable ground vs. the BOSU Balance Trainer.
METHODS: Twelve trained men performed the back squat, dead lift, overhead press, and bicep curl lifts. Each lift was performed under three separate conditions:
- 50% of 1 RM (rep max or max possible lift) while standing on solid ground,
- 50% of 1 RM while standing on a BOSU and
- 75% of 1RM while standing on solid ground.
For each lift, the activity of the rectus abdominis, external oblique abdominis, transversus abdominis/internal oblique abdominis, and erector spinae muscles was assessed.
RESULTS: Significant differences were noted between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the rectus abdominis during the overhead press and transversus abdominis/internal oblique abdominis during the overhead press and curl.
Conversely, there were no significant differences between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the external obliques and erector spinae across all lifts examined.
And most significantly, there were no significant differences between the BOSU 50% of 1-RM and stable 50% of 1-RM conditions across all muscles and lifts examined.
NOTE – I am trying to get permission to publish the actual data…when I get it, I will update the post
CONCLUSIONS: There is NO advantage in utilizing the BOSU Balance Trainer.
With equal loads, there was no significant difference in core muscle activation between the BOSU and a solid platform.
The BOSU might make the exercise feel harder, but it won’t make your core muscles work harder.
So, just like those guys on the Discovery Channel, I declare this fitness myth…BUSTED.
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DR, this post exemplifies WHY I like your blog. No malarky here.
-Steve
Interesting post. I rarely use the Bosu myself, mostly for fun. I just did kettlebell presses on it a few days ago.
Best,
Coop
I’ve found the bosu to be very helpful for clients (especially older ones) who have balance problems and would like to avoid falls and to recover leg strength (building stabilizing muscles) after knee and hip surgeries… I think it also adds more of “real world” randomness to “steps” (how often is the ground actually perfectly flat?) — so they’re great for cardio in small spaces where you might use steps.
And arms?–do a push-up on the floor and then turn a bosu over and hold on to it while doing a push-up. The bosu push-up is a lot tougher.
To me the bosu is all about stabilizing and that is more than simply abdominal “core”. I’ve found lots of great uses for mine and I won’t be giving it up any time soon.
The article was very useful to me, although, I never use this ball. I have never planned on buying one myself, but perhaps my wife has considered it. The Military gyms i attend don’t usually have them, so i never run into them. Again, i would like to let you know that i appreciate your blog.
I think you are missing a point: the balance one. The bosu DOES improve one’s balance, so that’s a plus.
What about using the bosu ball for balancing and jumping
to activate core?
I am sure that there are lots of applications of the Bosu that are effective for different aspects of physical fitness. In fact, I use the bosu from time to time with my clients.
I just want people to realize that a lot of the hype surrounding fitness tools like the bosu is just that – HYPE.
The guy who created the bosu makes a ton of money selling the bosu because of the claims made about it. I felt this study was important because it used fact to contradict one of the marketing claims (strength – core activation) made by Mr. Bosu.
Now, balance is another story altogether.
Time for another study
Excellent article Doug. I loath watching people waste energy of “devices” that server no real benefit.
Hey all,
So the fact is that if you are trying to build balance, the ball is good… but if you are simply going for core strength, it offers no advantage over traditional core workouts.
I’ve never been a big fan of the balls and have always had to get past the feeling of looking silly while using them.
Good to know that, aside from balance, I can dump the chain and “ball” and work my core in a manly way! ( :
I’m surprised. I like the Bosu Ball. I use it at brief points during my workout for squat jumps on the soft surface (for warm-up), and raised push-ups, medicine ball squats, and medicine ball thrusts on the hard surface. I certainly don’t use it throughout my workout but I enjoy it.
I don’t think I look silly at all.
The Bosu is a tool just like all the other tools in the gym – barbells, resistance tubing, exercise machines, ellipticals, etc…
And all of them have their benefits & drawbacks.
In my opinion, the bosu is one of the more over-hyped pieces of fitness equipment. Too much sizzle, not enough steak
I use the Bosu ball with my PT. Personally I don’t care for it but it has increased my sense of balance so the tool is not a complete waste.
Hey HH
You are so correct! I see trainers doing downright dangerous stuff with their clients at the gym all the time. It’s scary to watch.
The bosu definitely has it’s uses. I use it with hikers, tennis players, for spinal rehab, or to help clients break free from machine training mentality but never for core activation.
I can think of at least 100 bodyweight exercises that are more effective for that. You should tackle those vibrating platforms next : )
Ok, I’m confused. You said in the RESULTS that “Significant differences were noted between the stable 75% of 1-RM and BOSU 50% of 1-RM conditions for the rectus abdominis during the overhead press and transversus abdominis/internal oblique abdominis during the overhead press and curl.”
You then say later on that there are “NO significant differences….”
Which is it? Is the rectus abdominis the only muscle affected? But then you say “no difference across all muscles and lifts.”
Like I said, I’m obviously missing something. I agree the the Bosu Ball is kind of gimmicky but I don’t think you’ve 100% busted the myth.
After reading the actual summary of the study (duh!), I see where you’re headed.
The Bosu is a tool for developing balance – not for building strength or activating your core (or any other muscle group). In fact, lifting weights on an unstable platform is a recipe for injury.
We’re cool!
Hiram
Just noticed this site.
I’m going to help the author out here.
The Bosu ball for a normal functioning individual is totally useless. Yes you heard it useless. It will not improve your balance. Balance is an “ability” not a “skill”. There is a big difference between the two. Abilities are pre-programmed traits. I.e (they are controlled by genetics and cannot be improved upon. That’s why only some people have the balance needed to become world class athletes. These athletes show the balance at a very young age, with little or no training i.e there are blessed with fantastic balance).
Skills however can be improved upon( to a certain degree) so long as you train for the specific skill. Standing and walking for example are specifics skills.
If you want to improve walking skill, then you practice walking. Waling on the Bosu ball will never make you a better walker. Only walking will improve walking.
What people notice when training on the Bosu ball is skill acquisition, meaning they get better at the skill of doing work on the bosu. This leads them to believe that they have improved their overall balance but rather its the skill of balancing on the bosu that has improved and nothing else.
Unfortunately these skills will never transfer to other non-related skills. Skills don’t transfer( contrary to popular belief).
If skills transfered then a skier or figure skater ( who have excellent balance to begin with) should have no problem getting on a Bosu ball or stability ball the very first time with a pair of 20lbs dumbbells in each hand and do one legged squats. Unfortunately they will not be able to do this, until they practiced that specific skill. ***please don’t try this either as you can be seriously injured) I’m using it merely to make a point.
So in this instance the skill acquired from skating or skiing didn’t transfer to the above activity, then why would the opposite be true?
Its too bad that exercise science and motor learning are not taught by Certification curriculums in Canada.
Of course there is a reason for this. If the trainer would figure out the truth about movement patterns then most of those courses offered by those same companies would be rather useless and the big profits involved with them would be gone too. Without those profits most of these so-called certification companies would go out of business. This is why everyone is being brainwashed into this type of training.
Bosu and stability balls may still have use in the rehab arena,( no surprise since that is what they were originally developed for) , but for normal functioning individuals its a waste of time.
Of course if you enjoy using the tool and it helps you get your exercise in, then by all means keep using it, as some exercise is better than none. But if your doing it to improve core strength or balance then your wasting your valuable time.
RealPT