5 Awesome "Unstable" Surface Exercises

Unstable surface training has garnered a terrible reputation, and in most cases it’s warranted. A lot of people do not understand how to effectively implement unstable surface training. The end result is often an inferior method of training and subpar results. You do not need to flail about on unstable surfaces to reap the benefits of unstable surface training. In fact, a much smarter way to train is to perform exercises that challenge your balance but on a stable surface, or to perform exercises that utilize unstable objects, but on a stable surface. You see where I’m going here…

This week I am sharing 5 awesome “unstable” surface exercises.

#1) Scapula Protractions On Roller

This exercise improves shoulder and scapular controlled mobility, and lumbo-pelvic stability.

Coaching Tips:

Get into a plank position, and place one hand on a roller. Your other hand should be on the floor. Your body should be in a straight line from your head to heels.
Your shoulders should be directly above your hands.
Spread your fingers, and pretend you are suctioning them to the roller.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Without bending your elbow or initiating the movement with your arm, press your body away from the roller and protract your shoulder blade (move it away from your spine and around your ribcage).
Lower yourself to the starting position in a controlled manner. When you do so your shoulder blade should retract (move in towards your spine).
For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
In terms of breathing, do what works and feels best for you.

#2) Skater Squats

This exercise strengthens the quads, glutes, and hamstrings, improves lumbo-pelvic stability, and balance.

Coaching Tip:

Hold a weight in a goblet style position so the weight is close to your chest. Pretend you are trying to crush something in your armpits. This will help stabilize your upper body and will help keep the weight from leaving your body.
Stand on one foot, and have a slight bend in your knee. As for the non-working (inside) leg, keep it bent and close to the midline of your body. This will help you keep your hips and torso square.
Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. Pretend you are suctioning or screwing your foot to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
Now perform a single leg squat, lower yourself down to your full depth (a range where you are able to maintain proper form), then push back up and return to the starting position.
Exhale after you have pressed away from the ground and are approaching the top position.
For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
Do not allow your knee to fall inside or outside of your foot. Also, in many instances it is perfectly all right if your knee is above, or even slightly in front of your toes. The key is that you do not allow your weight to shift to the front of your foot, and for your heel to leave the ground.

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#3) Overhead Barbell Loaded Carry + Hanging Kettlebells

This exercise improves shoulder and scapular stability (both remain in a fixed position), grip strength, lumbo-pelvic stability, and to some extent, upper and lower body strength.

To note: I’m intentionally keeping my wrists in more of a flexed position. Keep your wrists in more of a neutral position. ⁣

Coaching Tips:

Hang a band around either end of a barbell, and attach a kettlebell to the bands.
You can pick the barbell up from a box or bench. If you are starting from the floor, be sure to pick up the barbell using proper form.
Before you go, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Press the barbell into an overhead position. Once you are in the overhead position, your shoulders and shoulder blades should remain in a fixed position.
Keep the barbell over your head. It should not drift ahead or behind of your body.
Now walk 25-50 meters. If you are required to turn around, this will be the most challenging component of the exercise.
For the duration of the exercise, your hips should remain level (I love to use a water or wine glass analogy;). Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
For the duration of the exercise, press evenly through all of your toes on the foot that is striding, and maintain a tripod foot on the side that is planted.
In terms of breathing, do what works and feels best for you.

#4) Landmine Single Leg RDL’s

This exercise strengthens the posterior chain muscles, improves lumbo-pelvic stability, grip strength, and balance.

Coaching Tips:

Set up a barbell so it is lengthwise, and is just outside of your leg. You may anchor the barbell against a stable surface like a wall, weight plate, or box, or on a no slip surface. You may also use a Landmine attachment.
Hold onto the top of the barbell with one hand. Stand on the foot that is on the same side of your body, and have a slight bend in your knee.
Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. Pretend you are suctioning or screwing your foot to the floor.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).
Initiate the movement with your hips and push them backwards as far as you can. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Do not perform the movement by squatting, rounding your back, dropping your chest towards the ground, or a combination of the above.
When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position. Lower does not mean better if your form deteriorates. Go to a range where you can maintain proper form.
Exhale after you have pressed away from the ground and are approaching the top position.
Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.
The barbell should not travel ahead of your body. For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.
For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
Keep your non-working leg straight (or knee locked at a 90 degree angle), close to the midline of your body, and foot dorsiflexed. This will help keep your torso and hips from rotating.
Do not allow your knee to fall inside or outside of your foot.

#5) Bosu GHR’s

This is a bit of a “trick” post, as with this exercise the bosu is actually very stable. However, it serves as the perfect anchor for this extremely awesome exercise. This exercise strengthens the posterior chain muscles.

Coaching Tips:

Place a Bosu so it’s an appropriate distance from a wall, and kneel on the base of the Bosu. Your feet should be pressed firmly against a wall, and your knees pressed into the Bosu. This is how you anchor yourself. When you are in the right position, your body should be very secure.
Get into a tall kneeling stance. Your head, torso, hips, and knees should be in a stacked position.
Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
Now, while keeping your body in a stacked position from your head to knees, take 3-5 seconds and use your hamstrings to control the movement as you extend your knees and lower your body down to your full range. Use a range that allows you to maintain proper form. This is extremely important.
Once you’ve hit the bottom position, use your upper body and press back to the starting position. Aim to keep your arms in a similar position to when you are performing push-ups.
If this is too easy, you may perform both the eccentric AND concentric portions of the exercise.
For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or weight to shift from knee to knee.
In terms of breathing, do what works and feels best for you.