How to do deployments on the press.
Shorten the rolling distance until you feel comfortable performing this movement to the end. Rolling out the ball for stability is designed to strengthen your core, so it is usually added to mid- and advanced-level abdominal workouts.
Also known as: rolling out an exercise ball, rolling out a Swiss ball, rolling out a press wheel.
Goals: the main muscles (including the rectus abdominis, oblique abdominal muscles and muscles that straighten the spine), shoulders and upper back.
Inventory: exercise ball/medium and large size or wheel, exercise mat.
Level: Intermediate to Advanced
Advantages
Rolling out is aimed at the muscles of your core, in particular the rectus abdominis, oblique abdominal muscles and muscles that straighten the spine (lower back). During the contraction phase (pulling the ball to the body), the muscles of the shoulders and upper back also work.
Your muscles are involved in most if not all of the movements you perform daily. This includes daily activities, gym exercises, as well as basic movements such as rotation, flexion and extension. For example, swinging a golf club, mopping the floor, or looking back.
In addition, rolling out can help strengthen your core muscles, which can lead to less back pain, better balance, and better flexion, extension, and rotation of the torso. Stronger core muscles can also improve your fitness and athletic performance.
Step-by-step instructions
Kneel on the floor with a fitball in front of you. You can use the mat to kneel down for extra cushioning. The ball must be within arm's reach.
Clench your hands into a fist and put them on the ball. Your forearms will also rest on the ball. Make sure your elbows are bent 90 degrees. Keep your body straight, your back is also straight.
Roll the ball forward with your hands, straightening your arms and body. This movement should be slow and controlled. Keep your eyes straight ahead.
Move forward as much as you can. Your chest will touch the ball. Hold this position for a few seconds.
Slowly perform the reverse movement, bending your arms at the elbows to return the ball to its original position. Keep the body tense so that the hips do not fall.
Common mistakes
Adding equipment such as a stabilizing ball can lead to errors in movement, especially if you are not sure how to use it correctly. Choosing the best ball for your fitness level will help you engage your core muscles and protect your back.
Choosing the wrong ball size
You should choose a stabilizing ball that is suitable for your body and fitness level. The bigger the ball, the easier it is to make a move. A large ball, which is also solid, helps you keep your balance and maintain stability during this exercise.
As you perform this movement, consider switching to a smaller ball size. This will create instability that will force you to engage the body even more than with a larger ball.
Do not engage the muscles of the bark
This exercise requires you to engage your core throughout the movement. If you relax these muscles, you risk lowering your hips, which can lead to sagging of the lower back. This can cause pain in the lower back.
Pulling up with the back, not the body
Although this movement involves the muscles of the shoulders and upper back to a certain extent, the main driving forces are the abdominal muscles. Make sure your torso is tense when you roll out the ball. These same muscles work the most, helping you move in the opposite direction.
Modifications and variations
Need a modification?
If full straightening is too difficult, you can change this movement by straightening only partially. As your muscles get stronger, you can roll the ball a few more cm until your arms are fully extended.
Another way to change the rolling out of the press on a stabilizing ball is to expand the arms or legs. When you have a wider base, you create more stability, which makes it easier to perform the movement.
Accept the challenge?
If you have mastered the basic ball exercise for stability, you may be wondering how to make it more advanced. A great way to complicate this movement is to use a smaller ball. You can also choose a softer ball, which will make it more difficult to perform the movement.
To challenge your torso, try moving the ball in different directions. Make circular movements with the ball in both directions — clockwise and counterclockwise.
Finally, you can take different body positions. For example, put your feet or legs closer together or raise your knees above the ground. This will put you in the traditional plank position on the ball.
Safety and precautions
The ability to hold a traditional bar without a fitball is a prerequisite for using a stabilization ball for the press. If you cannot perform the plank pose with strict technique, you risk injury when you turn on the ball and perform a rolling motion.
Pregnant women or people with chronic back pain, knee pain or other injuries should avoid this exercise. Talk to your doctor or physical therapist before attempting this exercise.
If you feel back pain during any part of this movement, stop and check your form. You may have to change or decrease the distance you roll the ball until you are strong enough to handle the full motion. If the pain persists, stop the exercise and talk to your doctor or physical therapist before trying again.
