A note from the Bosu Trenches

Hey guys,

Wanted to send you a quick note because I’ve been seeing something awesome lately - a big handful of people are leveling up their workouts just by incorporating the Bosu balance ball. Three good friends like training on it so much lately they decided to get one so I thought I’d share what’s been working for us.

What’s been cool is watching how dialing in balance (which most people ignore) is translating directly into stronger, cleaner lifts. Balance is foundational. If you can’t control force, you can’t produce it efficiently. Once people start developing their stability, everything else stacks on top of it: better squat depth, more stable pressing, cleaner hinge patterns, fewer compensations, etc.

A couple things I’ve been having clients do that are working well:

– Single-leg RDLs on the Bosu (dome side up or down). This lights up the foot/ankle complex and forces the glute med to actually do its job instead of letting the lower back take over. Huge carryover to deadlifts.

– Split squats with the front foot (or back foot) on the Bosu. The instability forces you to control knee tracking and hip alignment.

– Push-ups with hands on the Bosu (dome side up). Way more shoulder stability demand. Serratus anterior wakes up, and pressing strength improves because the scapulae have better movement quality.

– Anti-rotation holds (like plank variations with one hand on the Bosu). I like this for obliques and abs. It teaches you to resist movement instead of just creating it, which is one thing that can protect the spine under load.

In other words, we’re not just “making exercises harder,” we’re improving proprioception and joint stability. That’s what lets you lift heavier safely later on.

Yours in wellness,

Jonathan Woods, M.S., CPT

CEO/Founder, Partner Wellness, LLC

info@jonathanpwoods.com

305-396-1139

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