Gym Challenge – July 2015

Bosu Squat to Press

Here’s one to test your balance…

The Bosu squat to press challenge starts with a standing overhead barbell press while standing on the bosu and progresses to a squat to press with 10kg slam ball. You’ll have likely done both versions of this exercise on terra firma but adding an unstable surface makes the exercise a little more challenging!

Level 1: if you’re new to the Bosu, first practice just balancing on it and staying steady (bosu plate staying horizontal) for 30 seconds.

Level 2: introduce an overhead barbell press whilst standing on the bosu. So, get yourself a 10kg barbell and get into starting position. Perform 10 reps whilst maintaining steady balance – if the bosu plate, or your feet, touches the floor you’re out!

Level 3: is the same as level 2 but with a 15kg barbell.

Level 4: now we’re going to introduce the squat. So, grab yourself the 10kg slam ball. Get into standing position on the bosu, holding the slam ball in a goblet position (in both hands, chest level, close to body) then squat so that thighs are parallel to the floor, and stand. Perform 10 reps to pass this level. If you need even more of a challenge, do a half rep after each full squat… so squat, raise yourself a couple of inches, and then squat down again, and stand. When you stand, go straight back down into the squat – no resting!

Good luck – the progress tracker is up in the studio.