Bosu Ball Exercises: Squat Bicep Curls

Video Transcript

"Hi I'm going to demonstrate how to do a squat bicep and shoulder press combination. Free weight size if you just started this between a 5 and an 8 pound. If you have been working out for a while you should try between a 10 and 12 pound free weight. We are going to step on top of the ball, bring your feet out so that they are shoulder width apart so you are going to be probably about on your third ring possibly second ring. We are first going to squat down, bicep curl, push it up over your head, drive it back down by your rib cage, drop the arms down so it is going to go one, two, three, four. Watch that your knees don't shoot way over your toes and watch that they don't cave in. Try to keep them tracking right in line with your second and your third toe, keep your back really flat, elbows next to the rib cage, curl first, press it up, straight up, palms are towards each other, drive it down, elbows to the rib cage and open up that bicep curl. So it is inhale, exhale, inhale, exhale. I want you to try to complete between 6 to 8 repetitions, take a break and then do another 2 to 3 sets. Slowly coming down make sure that those knees don't shoot over your toes. Sit way back into your hips and this is going to make you work a little bit more on the gluts and hamstrings. Get that curl in and get those biceps engaged. Shoot it up, get the shoulders activated come back down nice and slow. And that is how we do our bicep curl shoulder press with a squat combination on the bosu ball."