Video: Stability Ball Exercises: Squat & Hammer Curls

Using the wall and an exercise ball, learn how to do squats while doing hammer curls with free weights in this free exercise video from a personal trainer at Gold's Gym.

Video Transcript

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 are going to take the ball and put it up against the wall. It is very very important that you get the ball lower as opposed to higher up on your back so it is almost down in your gluts when you start. You are going to bring yourself down, grab on to the weights and then sit up. We are walking the feet out 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 the ankles all the way back here so make sure that when you walk it out you are sitting down at a 90 degree angle, knees in line with the hip and we want to get that full range of motion and that contraction. Shoulders are back against the wall, elbows are tight next to the ball or your rib cage so either one will work. You are going to sit down into your squat and then 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 different things to use is you can do a squat and then stand up and do a curl so go down with the motion exhale and come up and 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 have got three different variations for your biceps, straight up bicep curl, palms toward you, hammer curl, thumbs toward you or your third version is your hammer curl into a twist, pinkys towards your body, thumbs rotate out and just make sure that you don't lift your elbows up off your body, keep your elbows nice and tight shoulders 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 at a 90 degree angle and up just don't fully extend at the knee cap, keep a slight bend, chest back and shoulders up. We want to try to do between 8 and 12 repetitions to begin, 2 to 3 sets, and once you get comfortable with that 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 squats with a bicep curl using the stability ball.

Stability Ball Exercises: Squat & Hammer Curls

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