Swiss Ball One Arm Press

In a previous blog, I showed White Shadow performing the one arm press on the Bosu ball.

Here I show Rob on the Swiss Ball. Either one is fine to use, but to be honest, I like mixing it up. The hip extension differs from one another, with the Bosu Ball providing more of a decline position.

White Shadow is performing 3 sets of 15 reps with the 40 pound db. I was working on endurance with him today, while maintaining the strength I feel he needs to drop some helacious bombs.

When you are performing this one it is important that you:

1. Have an ANTI BURST BALL
2. Make sure the floor has been swept and is free of any debris
3. Make sure that your neck and head lie comfortably on the ball.
4. Squeeze your glutes and brace your core while you do this.

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