STRENGTH TRAINING

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Stability Ball Knees Speed Handstands

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Combine the shoulder benefits of a push-up and a handstand by using a stability ball under your legs. The more vertical angle will make these shoulder presses intense and muscle-isolated.

Muscles Worked
Shoulders

Starting Position
Place your hands on the floor at shoulder width, and rest your knees and shins on a stability ball. Keep your knees tightly bent; your buttocks should touch your heels. You will be in a "diving" position, with your shoulders below your hip level and your upper body angled slightly downward. Your arms should be straight, as if you are at the top of a handstand (see Photo 1).

Exercise

  1. From the starting position, bend your elbows and lower your head and shoulders quickly toward the floor. Keep your knees bent on the ball and your buttocks against your heels. Take the crown of your head as close to the floor as you can manage, depending on your shoulder strength (see Photos 2 and 3).
  2. From the bottom of the motion, immediately straighten your arms and quickly press back to the starting position. Repeat the handstand for a full set of 12 repetitions (see Photo 4).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.