Shoulder Stability Exercises | Stability Ball Crawl

Shoulder press, bench press, incline bench press, and shoulder raises are all different strength elements of a great chest and shoulder workout. Translating this strength into athletic movements during sporting events requires additional training for athletes bodies.

First off, athletes who are young, or just beginning their athletic careers, do not need to perform a large volume of strength training. Exercises such as the Stability Ball Crawl or Resistance Bands Core Stability Walking Lunges are a great way for new athletes to utilize great shoulder stability exercises, while building strength, stability, and balance. Lots of athletes know “that person” who religiously lifts heavy in the weight room, is known as the strongest person everyone knows, but struggles to excel at their particular sport. Athletes such as this have mastered the strength aspect of athletic training but have not incorporated functional movements to translate that strength into athletic success.

The best shoulder workout for novice and advanced athletes is one which can combine strength with movements that challenge the entire body to work together. The Kbands Stability Ball Crawl is one of the best shoulder workouts to incorporate into a training routine.

Use The Kbands Training Stability Ball For A Great Chest And Shoulder Workout

Athletes who perform the Kbands Stability Ball Crawl will see great development in the effectiveness of their chest and shoulder strength. Athletes will incorporate the hip flexors and abdominal muscles into this chest and shoulder workout to force the body to learn balance by using shoulder stability exercises.

To perform the Kbands Stability Ball Crawl athletes will need a wide open space long enough for the length of their body to fit, a Kbands Training Stability Ball, and a coach, teammate, or parent to watch their form on this best shoulder workout. There is a regular version of the Stability Ball Crawl and there is an advanced version of the chest and shoulder workout. We will begin by discussing the regular version of the best shoulder workout.

Athletes will begin the chest and shoulder workout by placing both legs on top of the Stability Ball and moving into the upward phase of a pushup. Athletes should begin the chest and shoulder workout with the Stability Ball on their quads so as they walk with their arms away from the Kbands Training Stability Ball the stability ball moves toward their feet and ankles. Athletes should begin with arms extended, while the torso and legs create a straight line down the body.

Once athletes bodies are properly aligned they will keep their core tight and use their arms to walk away from the Stability Ball in a controlled manner. Once athletes have moved away from the Stability Ball as far as they are able, they will reverse directions and use their arms to move back to the starting position of the chest and shoulder workout. Athletes will perform this controlled motion continuously for 20 seconds before taking a break. Athletes should perform 3-5 sets of the shoulder stability exercises after performing sports specific training. Athletes should allow 40 seconds of rest between sets.

Good Form To Complete The Best Shoulder Workout

Athletes need to avoid letting the hips and low back sag toward the ground as they perform the chest and shoulder workout. This can be accomplished by maintaining a tight squeeze on the abs throughout the best shoulder workout. If athletes reach a point during the chest and shoulder workout in which they feel their low back and hips sag they should take note of this positioning and begin to move back toward the Kbands Training Stability Ball. When the low back and hips begin to sag athletes are no longer maintaining control through their abs. If shoulder stability exercises are performed with poor hip and low back positioning athletes risk injury to the low back.

Maintaining control during shoulder stability exercises requires athletes to maintain a pinch at their shoulder blades. As athletes pinch their shoulder blades they need to be conscious of not tightening the neck muscles by squeezing the traps and shoulder blades up, but instead should try to squeeze the shoulder blades in the middle of the back during the chest and shoulder workout. An easy way to ensure athletes are performing an effective pinch at the shoulder blades is by ensuring the shoulders and traps do not move up toward the head, but instead squeeze back to increase the control of the shoulder stability exercises.

Advanced Chest And Shoulder Workout

Athletes who are easily able to complete the regular version of the best shoulder workout can move into the advanced version of the Stability Ball Crawl chest and shoulder workout. This advanced version of the Stability Ball Crawl will force greater activation in the core and forces greater stability and balance from the shoulders and chest.

To complete the advanced chest and shoulder workout athletes will perform a “Pike” movement at the top of each walk out from the Kbands Training Stability Ball. When the Kbands Training Stability Ball reaches the toes athletes will flex at their ankles, pointing the toes toward the ground, stabilize with their arms, and raise their butt and hips into the air to perform the “Pike”. Athletes will perform the advanced chest and shoulder workout for 20 seconds before resting for 40 seconds. Athletes will complete 3-5 sets of the best shoulder workout.

To learn proper form and technique on the “Pike” movement athletes should refer to the Training Section and watch the exercise video “How To Get Six Pack Abs: The Pike And The Ab Roller”. This video will take athletes through the basics of performing the “Pike” movement as well as providing tips and hints to increase core activation and avoid incorrect body positioning and movements.

Athletes who perform the chest and shoulder workout should be sure they complete sports specific training prior to the Stability Ball Crawl. This will keep the limbs and core fresh so athletes can concentrate on using good form and technique while working on sports specific tasks.