How to Do a Squat & Overhead Shoulder Press Combinations With a Bosu Ball

Video Transcript

Hi. I'm going to demonstrate a combination move of how to do a squat with an overhead shoulder press using the flat side of the BOSU ball which is the more controlling muscle group here. We're going to take the foot and step right in the middle of the ball. You're going to step outside, work your way to the top, drive it over. Now if you feel like you're unstable here, go against the wall so that you feel like you have a little bit more stabilization when you get yourself up on top of the wall. This is a very advanced move so take your time with this. You're bringing the arms up so that the dumbbells are close to your shoulders. Drop down into a squat. As you come up, we're pushing up into shoulder press, drop down. You're going to feel a lot of movement in the ball that's why we need to keep the abs tight. Chest up, shoulders down the spine. Inhale, lower. Watch your kneecaps. Don't let your knees cave in. Keep the knees so that they are hip-width apart. It's hard not to let those knees go over your toes on this one. The key here is stabilization. Exhale, push up, drive up that motion; inhale, lower. Try not to look down at your feet because it will throw your balance off. It's all about working through the core into the hamstrings and glutes and into the shoulders. Inhale, lower squat; exhale, drive it up. So things to think about: when you're getting on the ball or off the ball, go from one side to the other first. So we're going to step to the middle, get your body up, shift it one side, step it over, shift it to the other side so that you're stable. We're all the way at the ends where the handles are. Knees point straight ahead as opposed to coming in. Bring the hands up. Inhale, drives it down; exhale, pushes it up. So I want you to try between six and eight repetitions. Do two or three sets. Once you're comfortable with that, begin to add your reps going up to 15 to 20 and add sets between two and four sets. That is how we do our squat on the flat side of the ball using overhead shoulder presses.