How To Do Wall Squat & Hammer Curl Combinations With A Stability Ball Video

The wall squat and hammer curl combination using a stability ball will work the legs and the biceps. Learn how to do wall squat and hammer curl combinations using a stability ball from a certified personal fitness trainer in this exercise video.

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Use correct size ball
Ball against wall
Use free weights
Squat at 90 degree angle
Use upper body

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I'm going to show you how to do a wall squat using free weights doing hammer curls for your biceps. Take your weights, drop them to the outsides of the ball, you're going to take the ball and put it up against the wall. It's very, very important that you get the ball lower as opposed to higher up on your back, so it's almost down in your glutes when you start. You're going to bring yourself down, grab on to the weights, and then sit up. We'll go walk in our feet out for just a little bit enough that when we come down, the knees are in line with the ankles and not over the toes. So this is what you don't want to see, your knees going over your toes with your ankles all the way back here. So make sure that when you walk it out, you're sitting down, 90-degree angle, knee in line with hip. We want to get that full range motion in that contraction. Shoulders are back against the ball, elbows are tight next to the ball, or your ribcage. So either one will work. You're going to sit down into your squat and you're going to come up and curl, one motion all the way up and all the way down. So think about coming up towards your shoulders and then all the way down. A couple of different things to use, you can do a squat and then stand up and do a curl, so go down with the motion, exhale, come up. This is a compound exercise using both upper body and lower body, or you can stabilize the lower body and just use your upper body. You're got three different variations for your biceps. Straight up bicep curl, palms toward you, hammer curl, thumb towards you, or your third version is your hammer curl into a twist, pinkies toward your body, thumbs rotate out. Just make sure that you don't lift your elbows up off your body, keep those elbows nice and tight, shoulder back into the ball, so constantly feeling that pressure of the ball with your shoulder blades, 90-degree angle with your legs. With your squats, you can always go 90-degree angle and up, just don't fully extend at the knee cap. Keep a slight bend, chest back, shoulders up. So we want to try to do between 8 and 12 repetitions to begin, 2 to 3 sets. Once you get comfortable with that, let's try to work yourself up to failure, which is probably around 15 to 20 repetitions. Really keep in mind that we don't want those knees over the toes, keep the back and chest up as you go through your motions. And this is how we do our wall squat or squat with a bicep curl using a stability ball.

How to Do Wall Squat & Hammer Curl Combinations With a Stability Ball Video

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