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Better Balance Training – 3 Functional Balance Exercises to Try

Need Better Balance?

Why is it important to even work on balance training in the first place? Being strong and stable on one leg is not only important for longevity and avoiding injury due to falls, it is also a huge driver for feeling good and performing at a high level in your sport or workouts. If you are missing balance, this can create compensations in other areas that can cause problems down the road.

Balance training can look a lot of different ways, but usually the more extreme, elaborate, or crazy the setup the exercise is – the less effective it is and the less likely you are to ever do it. Most of the active people we see regularly with balance issues don’t really have true balance issues, but rather strength, mobility, and/or stability limitations presenting as balance issues.

In these cases, to see improvement, you don’t need bosu training on one leg with your eyes closed, you need to improve your functional strength and mobility to make the balancing task easier.

While there are some times where our vestibular systems, which controls a large portion of our balance, can be involved and a limiting factor to balance – lacking mobility or strength through your core, hips, and legs will be the first place to start that can yield the biggest improvements.

Once you have a good base of mobility and strength then it’s time to move to some advanced and functional balance activities. Check out some of our favorite movements below to take your balance training to the next level.

High/Low Diagonal Chop w/ Med Ball

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💥Single Leg Chop💥 . Balance training can look a lot of different ways, but usually the more extreme/elaborate/crazy the setup – the less effective it is and the less likely you are to ever do it . Most of the active people we see regularly with balance issues don't really have balance issues – but strength/stability limitations presenting as balance issues . In those cases – they don't need bosu training on one leg with their eyes closed, they need squats, lunges, deadlifts, and carries . Once you've mastered those foundational movements, you can move into more 'balance' type of movements such as this high low chop. I love this movement because it requires a lot of control through the core/hip/knee/ankle, and it can be individualized for your goal. You can add or take away the weight, add speed, slow it down, and customize it the way you need it . What's your balance training look like? ⬇️ . 🏋️‍♂️Looking to get strong, feel athletic, and train hard without pain? DM me for details on working together for custom 1-on-1 exercise programming and coaching. For those looking to level up in all areas of their life 📈

A post shared by Dr. Dave Paczkowski, PT (@iostrengthperformance) on

Single Leg Balance and Kettlebell Pass (upright and with hinge)

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💥Single Leg KB Pass💥 . Balance training can look a lot of different ways, but usually the more extreme/elaborate/crazy the setup – the less effective it is and the less likely you are to ever do it . Most of the active people we see regularly with balance issues don't really have balance issues – but strength/stability limitations presenting as balance issues . In those cases – they don't need bosu training on one leg with their eyes closed, they need squats, lunges, deadlifts, and carries . Once you've mastered those foundational movements, you can move into more 'balance' type of movements such as this KB pass. Don't be fooled by the simplicity of how it looks – you'll be in for a surprise giving this one a shot . 1️⃣ SL Deadlift w/ KB Pass . 2️⃣ Standing SL KB Pass . Who has this mastered? . 🏋️‍♂️Looking to get strong, feel athletic, and train hard without pain? DM me for details on working together for custom 1-on-1 exercise programming and coaching. For those looking to level up in all areas of their life 📈

A post shared by Dr. Dave Paczkowski, PT (@iostrengthperformance) on

Lateral Step Down

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💥Step Down💥 . Balance training can look a lot of different ways, but usually the more extreme/elaborate/crazy the setup – the less effective it is and the less likely you are to ever do it . Most of the active people we see regularly with balance issues don't really have balance issues – but strength/stability limitations presenting as balance issues . In those cases – they don't need bosu training on one leg with their eyes closed, they need squats, lunges, deadlifts, and carries . We use the step down quite a bit both as an assessment and as a way to attack any lower body limitations or imbalances . Let us know if you have 10 of these in a row without falling by posting a 🙋‍♂️🙋🏼‍♀️ below . 🏋️‍♂️Looking to get strong, feel athletic, and train hard without pain? DM me for details on working together for custom 1-on-1 exercise programming and coaching. For those looking to level up in all areas of their life 📈

A post shared by Dr. Dave Paczkowski, PT (@iostrengthperformance) on

We don’t give any thought to improving our balance when it is working correctly. However, when it’s not, this can be a cause of pain, limited mobility, and limitations with your workouts and the activities you love most. We see people every single day that have been putting off these activities for weeks, months, or even years due to pain or a fear of further injury. While this is common, this is by no means normal.

Are you overwhelmed with the options available when it comes to your health? Are you tired of settling for short-term fixes without long-term results? Are you in need of a clear solution to better your health and fitness? Are you ready to become the person you know you can be?

You shouldn’t have to waste your time and money on options that don’t work. We understand how frustrating it is to try different things without getting the results you had hoped for. Click here to fill out a contact form to request a FREE Virtual Strategy Session to help develop a clear and specific plan to reach your goals.  We help active adults in our local Southern California practice and throughout the country through our remote services.

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