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3 Benefits Of Swiss Ball Training

My Thoughts And Concerns With Adding Stability Swiss Ball Exercises To Your Workout

On today’s episode of Live Lean TV, I’m sharing 3 benefits of swiss ball training, as well as my concerns with adding swiss ball exercises to your workout program.

But first, if you don’t know who I am, my name is Brad Gouthro.

I show people how to live sexy lean, 365 days a year.

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So what do I think about swiss ball training, also known as the stability ball.

Do I use swiss balls and should you be using them to Live Lean?

Honestly, it depends on what your goals are.

3 Benefits Of Swiss Ball Training

Swiss balls are great for the following.

#1. Swiss Ball Training Can Help Build Core Strength

Unfortunately many people are very weak in their core.

I talked about this in my last video post when I compared the Standing Shoulder Press vs Seated Shoulder Press.

Standing Shoulder Press vs Seated Shoulder Press (WHICH IS BETTER)

And I say unfortunately, because the role of the core is to move the spine in various directions.

Having a strong core is critical for pretty much every functional movement and sport. 

Plus it’s nice to rock six pack abs on the beach.

Just sayin’.

#2. Swiss Ball Training Can Help Break Workout Plateaus

3 Benefits Of Swiss Ball Training

Swiss ball training also creates a different stimulus on the body, thus can help you break out of workout plateaus.

For example, if you notice you are plateauing on your barbell flat bench press, try replacing it with a swiss ball incline dumbbell press.

Although you may not be able to lift as much, due to the swiss ball not being as stable, it will train your body to pull in more stabilizer muscles and strengthen them.

Strengthening these stabilizer muscles will help you lift more on the barbell flat bench press.

#3. Swiss Ball Training Can Place Stress On Different Points On The Strength Curve

Another benefit of swiss ball training is having the ability to place stress on different points on the strength curve. 

To show an example of this, here’s an exercise I learned from Charles Poliquin called the Lean-Away Eccentric Dumbbell Curl.

The Swiss Ball Lean-Away Eccentric Dumbbell Curl is a unique bicep exercise that helps target and activate the short head of the bicep.

To get started:

  1. While holding a pair of dumbbells, lean on a swiss ball so your back and triceps rest on the side of the ball.
  2. Next, curl the dumbbells in a controlled fashion by initiating from the elbows.
  3. Once you reach the top of the curl, raise your hips and roll your upper body on top of the swiss ball.
  4. Extend your arms to lower the dumbbells down and away from you.
  5. Then lower hips back to the starting position so your back and triceps are leaning against the swiss ball.
  6. Repeat for reps or until you reach muscle failure.

This unique swiss ball exercise will also give you a great pump.

Plus you won’t see many people at the gym doing it, so give it a try.

In conclusion

The swiss ball is just another tool in your fitness toolbox.

It’s just like the:

This means I don’t recommend you use the swiss ball exclusively for every workout.

People that over use the swiss ball tend to be weaker in the upper body since you can’t lift as heavy due to the instability of the swiss ball.

They also have less ballistic explosiveness due to the slow tempos required when doing swiss ball lifts.

This is not a good thing if you’re an explosive athlete.

So use swiss ball training as an occasional tool to keep your workouts fresh.

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Question For You:

  • Do you use swiss balls, if so, what are your favorite swiss ball exercises?

Be sure to share your answers in the comment section below.

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16 responses to “3 Benefits Of Swiss Ball Training

  1. Those are great core exercise. You can also try TRX pike if you have problem with balance using Swiss-ball. I have definitely rolled off to the side more times than I like to admit. πŸ˜‰ This movement develops coordination and strength in the entire body, integrating the core with the upper and lower extremities.

  2. I am a female under my husbands account; but anyway, I like to use the swiss ball when in plank position. It is very challenging, but a strong core helps me a lot with my job(letter carrier) and running.

  3. Hey Daniel, lift heavier (with good form) in the 10 rep range. Also cut back on the cheat meals until you start noticing the fat burning off again. Drink lots of water and keep sweating buddy. It’ll happen with consistency.

  4. Hey Brad. I’m a 15 year old male who works out everyday and eats healthy with cheat meals in between, but it looks like I’m not losing any more weight or looking any better. I was wondering if I was doing somethings wrong. I also tend to not lift heavy even if I can because I’m afraid I’m gonna build muslce under my fat, which is just going to make me look fat. Please help me

  5. Love using the Swiss ball. Often do my chest presses, ab roll outs, planks, and supermans with the Swiss ball

  6. I teach core strength group fitness classes. Swiss balls are one of my favorite tools to build core strength! Too many to choose a fav but my class loves single leg pikes on the ball! Great video brad!

  7. ABS-olutely! Ha,ha! I love to use them in my group fit classes, where the goal isn’t necessarily to lift heavy!

  8. You inspire me Brad! I follow all ur suggestion, I just want to thank you so much! Ur videos motivates n give me ways to challenge myself.

  9. I like your style in t shirts. The shirts sleeves hug your biceps and don’t flare out. Ever since Ive started working out Ive had some trouble getting shirts that fit properly. What brand of shirts do you recommend? especially white undershirts. thank you for your time!

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