Feb 17, 2021
Dr. J, Gregory, and special guest Dr. David Behm scrutinize one of today’s most popular training practices, unstable surfaces. From foam pads, to physioballs and Bosu’s, the fitness world is literally moving beneath our feet.
But are these tools really effective? As usual, that depends. Listen in as they share insights, research, and practical suggestions that may have you seeking more solid ground.
In this episode we discuss:
- A brief history of instability training in the gym
- Force production on unstable surfaces
- An EMG increase can correlate with decreased force output
- Unstable vs variable environments and prediction
- Static, dynamic and meta-stable training conditions
- Power training through the lifespan
Glossary
Dynamic equilibrium - A state of equilibrium during which the center of gravity is in motion.
EMG - Electromyography. A process of measuring muscle activity through the use of sensors placed on the skin (surface) or in the muscle (indwelling).
Equilibrium - Otherwise known as balance; a state in which one’s center of gravity is aligned over their base of support. Once the center of gravity projects beyond the supporting base, equilibrium is lost and falling occurs.
Metastable - A transient state of dynamic instability followed by a corrective response that restores equilibrium and stability.
Stability - A variable condition expressing the degree to which equilibrium can be maintained.
Static equilibrium - a state of equilibrium during which the center of gravity remains relatively motionless.
References
Anderson, K.G. and Behm, D.G. (2004) Maintenance of EMG activity and loss of force output with instability. The Journal of Strength and Conditioning Research. 18(3): 637-640.
Anderson, K.G. and Behm, D.G. (2005) The Impact of Instability Resistance Training on Balance and Stability. Sports Medicine. 35(1): 43-53.
Behm, D.G. and Anderson, K.G. (2006) The role of instability with resistance training. The Journal of Strength and Conditioning Research. 20(3): 716-722.
Behm, D.G., Anderson, K. and Curnew, R.S. (2002). Muscle force and activation under stable and unstable conditions. The Journal of Strength and Conditioning Research. 16(3): 416-422.
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