Video: Dead Lift & Row Bosu Ball Exercises

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Doing dead lifts on a bosu ball, with a row (reverse fly) upper body exercise, is a great compound bosu ball exercise for toning and strengthening your whole body. Learn more in this free fitness and balance training video lesson.

- How to Do Bosu Ball Squats
- Bosu Ball Balance Exercises

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Video Transcript

ALICE MONSAERT: This resistance training movement is going to be a deadlift with an upper body exercise called a reverse fly or a row. I want you to make sure when you do a deadlift that the knees stay soft, and you're tipping forward from the hip, and you need to avoid rounding the spine. That's a common error in doing a deadlift. Another safety point in a deadlift is to not really take your hands way past your knees. It's not necessarily to reach all the way to your toes or to the floor. So, this is the movement combined with a reverse fly or even a reverse row. So, we're going to move that to onto the BOSU, center my feet on top of the dome, keep the knees soft, go over into the deadlift, add your reverse fly, and then come up. I'd like you to see that from the sides so you can see that I'm keeping my spine straight, the knees soft, and again, the movement comes from the hip. So, the hamstring is lengthening in this position and then the hamstrings and the glutes kick in when we come into hip extension. So, I'm going to add a row this time and then stand up. So, lower body combined with balance and upper body and what we call a deadlift with a row or a fly so that you're targeting the muscles, the back of the shoulder, and the center of the shoulder blades as well.

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Dead Lift & Row Bosu Ball Exercises

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