Swiss balls are known by a host of other names, including physio balls, Pilates balls, balance balls and stability balls. Swiss balls can be used to replace a weight bench for any lying or sitting weight-training exercises. You can also execute body weight variations of some weight-training exercises that usually require extra equipment, like the pullover, which usually requires a barbell or dumbbell, on the Swiss ball.
History
According to the American College of Sports Medicine, Swiss balls were developed in Italy during the 1960s, and were first put to rehabilitative use by Dr. Susanne Klein-Vogelbach in Switzerland. Swiss balls were first introduced in the United States in 1989.
Purpose
The Swiss ball's constant instability forces your core muscles, including your abs, back, hip flexors and extensors, to work constantly at stabilizing your body. The ball's instability also forces the primary muscles behind each weight lifting movement to stabilize the weights as you lift them.
Safety
Always use a burst-resistant Swiss ball for weight training. This guarantees that, even if the ball gets punctured or abraded by a forgotten thumbtack or unnoticed rough edge, it won't unceremoniously drop you--and your weights--to the floor, and will slowly deflate instead.
Consider having a spotter on hand when you first begin weight training on a Swiss ball. The spotter can help you control the weights, hold the ball in place if necessary, and give you feedback on your lifting form.
Size
Choosing the right size Swiss ball will ensure that your joints are properly aligned as you lift. Swiss balls are sized according to your height, and are available in diameters between 35 and 85 cm.
You can either use a manufacturer's size chart to help you choose the right size ball, or sit down on it. If your hips and knees are both bent at 90-degree angles when you sit up straight on the ball, it's the right size for you.
Inflation
In order to get the most benefit out of weight training with your Swiss ball, it must be properly inflated. A properly inflated ball will compress about six inches under your body weight when you sit on it. If the ball is under-inflated, it will compress too much, offering poor support and being too easy to balance on. If the ball is over-inflated, it will be very difficult to balance on, and pose a greater risk of bursting due to the excessive pressure.
Potential
Any weight-training exercise meant to be done while sitting or lying on a weight bench can be easily adapted to the Swiss ball. You can use medicine balls, dumbbells, weight plates and even barbells for resistance. In some exercises, like the ball pass, the Swiss ball itself can be used to provide resistance, while your own body weight can provide the resistance for exercises like the stability ball push-up or pullover.
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