You might have seen them propped up against machines or being used in a personal training session.
As a trainer, one of the most common questions asked in regards to a BOSU is, “What is that half ball thing?”
It’s a BOSU (pronounced “Bow-Sue”). However, BOSU is more than just a “half ball thing”. It is a brand that has developed several balance and functional training tools to help fitness enthusiasts of all ages both in gyms and at home.
The first BOSU balance trainer was invented in 1999 by David Weck. The name stands for Both Sides Up or Both Sides Utilized. Since then there have been several upgrades and additions made to the BOSU family. Weck has continued to develop functional training products along with his programming. The WeckMethod consists of exercises designed to improve body mechanics and functional strength. Those following this training style will see improvements in athletic balance, or the ability to coordinate both sides of the body through coordination training and non-dominant side training. Let’s take a look at the brand and all products offered here at Power Systems.
First up, the BOSU Home Balance Trainer:
Next, the BOSU Pro Balance Trainer:
Third, is the BOSU Elite by WeckMethod:
|Upon closer examination you will notice markings and indentions on the BOSU Elite by WeckMethod. These are targeted training areas that are referred to in the specialized WeckMethod programming included with this version. The “Power Line” runs across the diameter of the dome and is designated with numbers. These numbers are referred to in the WeckMethod programming for proper foot or hand placement to align the body appropriately for a specific exercise. The “Power Zone” is characterized as the larger, honeycomb surface area of the dome. When standing in the power zone, the hips and spine are in proper alignment to engage core muscles to create a strong foundation for optimal return on movement and rotation. The BOSU Elite comes with a foot pump, an owner’s manual, a workout DVD, a wall chart and a 2-year manufacturer’s warranty.|
Last but not least, the BOSU Sport:
Each BOSU trainer should be inflated until the dome is firm or about 8.5” to 10” high. The dome should “give” a little when standing or kneeling on it.
As far as exercises to perform with a BOSU, the list goes on and on. Almost any exercise that you execute on the floor, can be performed with or on a BOSU. Here are a few examples:
BOSU Push Up –
- Place BOSU dome side down.
- Place your hands near the handles of the BOSU either flat or gripping the sides of the base for a more ergonomic wrist position.
- Perform a push up with either your feet or knees as your base of support.
BOSU Lunge –
- Place the BOSU dome side up.
- Place front foot of the lunge on the top, center of the dome.
- Your back foot stance will have your heel elevated as you stand on the ball of your foot.
- Repeat lunges for a desired number of reps and then switch lead legs.
- You may also execute a BOSU Lunge with the front leg on the floor and the back foot (ball of your foot) elevated on the dome of the BOSU.
BOSU Crunch –
- Place the BOSU dome side up.
- Sit on top of the BOSU, then slide your rear towards the floor until you can fit your low back over the curve of the dome.
- Stabilize yourself with your feet just outside of hip width apart. Place your hands behind your head for neck support if needed.
- Perform a crunch for the desired number of reps and sets.
There are other members in the BOSU family to provide variety to your programming at home or in the gym.
The BOSU POWERSTAX are designed with a dual purpose. First, they serve to elevate the Home, Pro, and Elite BOSU Balance Trainers by four inches per unit. Each will stabilize the BOSU with a wider base of support in the dome side up or dome side down position. The BOSU POWERSTAX can also be filled with 2-35 lbs. of water transforming it into a dynamic resistance training tool!
The BOSU Ballast Ball is not your traditional stability ball. It has 2.5lbs of shifting weight inside. The benefits are two-fold: (1) It won’t roll away between exercises and (2) the shifting weight adds another level of instability to lifting and shifting exercises. The Ballast Ball comes in one size but will safely inflate to 21” to 25” off the floor or to 55cm or 65cm if using a tape measure around the circumference. The BOSU Ballast Ball comes with a foot pump, an owner’s manual, and a workout DVD.
BOSU products are more than just a balance challenge. They are functional and balance training tools that are dynamic and durable enough to be used by all fitness levels at home or in the gym.
Check out all of our BOSU products on the Power Systems BOSU brand page by clicking on the logo below >>