or Connect
New Posts  All Forums:Forum Nav:

BOSU anyone? - Page 2

post #31 of 60
I have been using a BOSU for over a year and I recall my first step onto that hard platform - it was like an earthquake. I worked on the "ball" side then switched back to the hard platform.

Sadly, I think I have outgrown the BOSU. It's no longer a challenge to stand still on it and do my freeweights, FreeMotion machine exercises or squats, etc.

I have been trying to find alternatives and today discovered the foam rollers as a balance toy. We have 2 half rollers. I stand on the flat side (other side is rounded) and balance on that while doing free weights or machines. I am also working on being able to kneel on the swiss ball and use it for plank/pikes and reverse lunges.

That said - I have not done Plyos with the Bosu. I worry a bit about my ankles. Any feedback on this?

thanks,
kiersten
post #32 of 60
Quote:
Originally Posted by klkaye

Sadly, I think I have outgrown the BOSU. It's no longer a challenge to stand still on it and do my freeweights, FreeMotion machine exercises or squats, etc.

I have been trying to find alternatives and today discovered the foam rollers as a balance toy. We have 2 half rollers. I stand on the flat side (other side is rounded) and balance on that while doing free weights or machines. I am also working on being able to kneel on the swiss ball and use it for plank/pikes and reverse lunges.

That said - I have not done Plyos with the Bosu. I worry a bit about my ankles. Any feedback on this?
kiersten
I haven't done plyometrics with the Bosu, other than a very low-impact lateral move with little risk of ankle tweak: Stand to the side of the bosu, which is flat side down, ball side up. Holding a medicine ball, put one foot on top of the bosu's ball side. Then practice rapid hopping back and forth over the bosu, finishing each move with the weight on the outside foot and the inside foot just resting lightly on the top of the bosu ball. It's kind of like foot-to-foot skier hops, and gets your respiration/heart rate up very fast. It also seems to have a fast feet/coordination aspect which seems like it might translate somewhat over to skiing. (Or, as Hemmingway would say, to the white bull that is the mountain with snow....)

If you find strength training on top of a bosu too easy, you might try a bongo board. It's more of a balance challenge, and I find I have to use lighter weights, while doing things like squats. Unlike the foam rollers though, a bongo board--or at least the bongo board I have (I know www.reliableracing.com sells several varieties)--doesn't really require much fore-and-aft balancing, just side to side.
post #33 of 60
"Sadly, I think I have outgrown the BOSU. It's no longer a challenge to stand still on it and do my freeweights, FreeMotion machine exercises or squats, etc. " klkaye

KL, it sounds like the Bosu training worked. Hope I have the same problem in a year or two. I just got one and love it. LewBob
post #34 of 60
The bosu looks like a sensible kind of device - any suggestions for a UK equivalent? (I found a Bosu over here but it cost £180 or about $300-350 - a tad pricey )
post #35 of 60
Just wondering how the Bosu ski dvd was after a while....Is there a website with Bosu exercise charts?
Thx
post #36 of 60
I thought I'd chime in.

The Bosu is a great versatile tool for general conditioning and balance. I've been using one twice a week for about two years, with very positive results.

The variety of excercises you can do is astounding. Skileast-instead of quarter turns you can work your way up to 180's, 270's and possibly 360's (I cannot do a 360 cleanly).

Lunges with weights seem very effective for both balance and core condtioning.

Bosu on!
post #37 of 60
I am currently doing one leg quarter turns and 180s with the other leg in the air with no touches.

The ski DVD is not as hard as some of the other DVDs but it has some interesting exercises such as the one above.

Another one is to toss a small weighted ball back and forth very quickly while tracking it up and down on both sides of your body. Also the plyos are pretty challenging to do cleanly with a quiet upper body.

Balancing on either side of the BOSU and doing freeweights or squats is not that difficult to begin with in my opinion. There are always harder exercises to try that even challenge the instructors in the videos.

Doing drills on a Bongo or Wobble board are much harder as the balance point is smaller and they roll or rotate to a more extreme degree then the BOSU.
post #38 of 60
What's a "quarter jump turn?" If you tell me that, I can figure out the 180, 270, and 360 for myself.

I just ordered the Ski DVD. Why isn't it here yet? It's been five whole minutes!
post #39 of 60
The quarter jumps are when you balance on one foot and jump and land at 90 degrees. Then you do the same to the other side.

They are by no means easy and can be fun.
post #40 of 60
There's a nice photo of a guy on a BOSU in the current issue (January 2005) of SKI Magazine. Fitness article, page 131-134 on Balance Training drills, including "BOSU Squats:"

"Stand on the BOSU, dome-side up with feet shoulder-width apart. Drop down as if you were sitting in a chair. Keep your head and chest up and your heels on the ball. Drop until you reach a near-sitting position, then slowly rise to the starting position. Repeat 10-15 times. To make the drill tougher, place the BOSU flat-side up. Over time, when you become comfortable doing two-legged squats, transition to single-legged ones."

I recently bought a BOSU and have been working with a personal trainer with it. But sort of funny story: It took over a month of hassle to be able to use it.

A heads up if you're going to order online. I found the best price at SportsAuthority.com. However, I guess you get what you pay for.
The BOSU arrived without the pump, the instruction manual or the little plug you put in the bottom to keep the air from coming out. Customer Service repeatedly promised to send out the stuff and never did.

I finally called BOSU itself for help (Fitness Quest is the company) and they said, "No problem, we'll send the pieces right out."

A few days later, a big box arrived. They'd sent me another BOSU.

The next morning, a third BOSU showed up!

Too good to be true? Sure, because the two replacements were still missing the pump, instruction manual and plug. Wait, I take that back.
One came with a diet book and a strange plug that didn't fit in the BOSU.

Finally, after a month-and-a-half of phone calls to Fitness Quest and Sports Authority, one plug showed up, plus the manual and pump.

Was it worth the wait? You bet! It's a great piece of equipment.

But if you're thinking of buying one -- you might be better off buying it at a STORE, so you can actually open the Box on the spot and confirm all the pieces are there.

Meanwhile, I still have the other 2 BOSUS, although Fitness Quest says they want to come pick them up. But I think I should let 'em wait a while. . . .
post #41 of 60

other BOSU moves

I started using the BOSU at my gym now. They have a class called Box and BOSU. Kind of kickboxing for 30 min and BOSU for another 30. Also I tried the squats the ski mag suggested and they are good. Also I'm doing the side jump: Put the Bosu dome up about 10 inches from your L foot as you stand beside it. Jump sideways with the left leg on the BOSU and as you land flex your knee (as if you are making a ski turn). Once you've flexed to 90 degrees let the BOSU help you and rebound back to where you've started. Do that about 10 times then switch legs. Once you get the hang of it, grab a small free weight with each hand and keep your arms forward all the time. Can you picture the skiing-like move? Your legs and shoulder will burn, and also you will work with your core and cardio.
The other one is the knee balance: Put the right knee down right on the top of the dome. The other leg (left) should be bent back but off the BOSU so that your (left) foot gently touches the floor to help you balance. As you feel balanced, lift the left foot of the ground, tight your abs and flex your torso sideways as you stay balanced. Its a great balace and oblique exercise. I think the 180 -270 jumps are kind of ACL-injury prone don't you?
Sue Brown Let me know what you think of the DVD....
post #42 of 60
A great set shown to me by a personal trainer I know:

BOSU Flat side up
Place one foot on the center and equilibrate balance (other foot is bent backwards and the supporting leg's knee slightly bent)...STAND STILL
Repeat with other leg (aprox 30 seconds each leg)

NOW

Place a weight (5-10lbs is fine) at the 2 O'clock position of the bosu, get up on 1 leg as described above. Now slowly lean down using only the 1 leg and pick up the weight, get back upright and then place the weight on the 10'O clock position. Repeat 8 times, and then with the other leg. (My gym has BOS U specific weights....they look like medicine balls with a handle on top and a flat base to keep them from rolling around).

The exercise above gets all parts of the quads firing and is a great balance/ strength exercise pretty specific to our sport. If this doesn't get you burning or shaking after 1 set, you're way past needing a BOSU!
post #43 of 60
Quote:
Originally Posted by Scalce
The quarter jumps are when you balance on one foot and jump and land at 90 degrees. Then you do the same to the other side.

They are by no means easy and can be fun.
Thanks, Scalce. I'll give them a try.
post #44 of 60
Thread Starter 
anybody try balancing on the board side with their boots on?

Just curious..

DC
post #45 of 60
Yup.

Works with Atomic Tritech, unlike the balance board, curses.
post #46 of 60
Quote:
Originally Posted by dchan
anybody try balancing on the board side with their boots on?

Just curious..

DC
Could be rather slippery?
One word of warning - teaching a class in Taos last winter, we lined up 4 BOSUs and jumped/hopped along the line. Doing the hopping, we did get a couple of twisted ankles.
post #47 of 60
Quote:
Originally Posted by dchan
anybody try balancing on the board side with their boots on?

Just curious..

DC
Just wondering why with your boots on?
I've done it with sneakers .
There great pieces of equipment
post #48 of 60
Quote:
Originally Posted by loboskis
Just wondering why with your boots on?
I've done it with sneakers .
Test the boot geometry and get away from "Yeah, but I've got strong ankles" compensation for bad things upstairs?
post #49 of 60
Quote:
Originally Posted by comprex
Test the boot geometry and get away from "Yeah, but I've got strong ankles" compensation for bad things upstairs?
Totally unrelated,but is your gas really $3.70?
post #50 of 60
Ah, right, should update that.

The joy of a high compression engine in a gentrified area.
post #51 of 60
Thread Starter 
Quote:
Originally Posted by loboskis
Just wondering why with your boots on?
I've done it with sneakers .
There great pieces of equipment
I can stand for quite a long time on one leg in sneakers or bare feet but I'm wondering if being in a ski boot might make the fine tuning of the core and dymanic balance just that much better since you now limit the ROM in your ankle some so you would need to make quicker and finer adjustments to keep from moving around.

DC
post #52 of 60
Quote:
Originally Posted by dchan
I can stand for quite a long time on one leg in sneakers or bare feet but I'm wondering if being in a ski boot might make the fine tuning of the core and dymanic balance just that much better since you now limit the ROM in your ankle some so you would need to make quicker and finer adjustments to keep from moving around.

DC
I tried LM's BOSU at her ESA workshop - but I was in stocking feet. If I were gonna do it in boots, I'd wanna stand between some parallel bars in a gym or something so as to have a way to catch myself. But - maybe you are much better coordinated than I am.
post #53 of 60
Thread Starter 
Two footed, in sneakers or barefoot, Bosu, Dome side down, I find I can jump on and off the Bosu. It's dicey sometimes but most of the time it's pretty comfortable. (for me anyway, My wife beg's to differ)

Next step. find a doorway to setup the Bosu and try it in boots!

DC
post #54 of 60

BUMP

 

Didn't realize the BOSU has been around for over a decade.  Was the first item I bought for home use after starting PT for a knee injury several years ago.

 

@dchan: did you ever try the BOSU with ski boots on?

Quote:
Originally Posted by dchan View Post

Two footed, in sneakers or barefoot, Bosu, Dome side down, I find I can jump on and off the Bosu. It's dicey sometimes but most of the time it's pretty comfortable. (for me anyway, My wife beg's to differ)

Next step. find a doorway to setup the Bosu and try it in boots!

DC
post #55 of 60
Thread Starter 
Quote:
Originally Posted by marznc View Post

BUMP

Didn't realize the BOSU has been around for over a decade.  Was the first item I bought for home use after starting PT for a knee injury several years ago.

@dchan
: did you ever try the BOSU with ski boots on?

Yup. Just use a non slip mat on the flat side. It's tough but good training.

I also have several theraband soft balance ovals to stand on.

DC
post #56 of 60

BUMP for 2016-17

 

Anyone start using a BOSU in 2016?  I'm still using mine.

post #57 of 60

I did.  Well, I just bought one but haven't started to use it yet.  Looking forward to it, though.

post #58 of 60
Quote:
Originally Posted by TheArchitect View Post
 

I did.  Well, I just bought one but haven't started to use it yet.  Looking forward to it, though.


Ah, then this will be new to you.  I started using a BOSU doing physical therapy for a knee.  But soon learned it was good as part of ski conditioning.

 

This was the only video I could find in Summer 2012.  Seem to be a few more now.

 

 

This only has one exercise but shows how to get on the black side without holding onto anything

 

post #59 of 60

Nice to see people posting again to this old thread.  I've had a Bosu for many years.  My trainer has me do all sorts of exercises on it.  Lately, putting it flat side up and doing push ups and planks, followed by squatting and lifting it above my head -- using it sort of like a kettle ball. 

post #60 of 60

Thanks for posting the videos, marznc

New Posts  All Forums:Forum Nav: