Balance Trainer Slow Climbers
Balance Trainer Slow Climbers are an intermediate core stability exercise performed in a plank position with hands on a BOSU ball. This movement targets the abdominals and deep stabilizers by requiring you to maintain a rigid torso on an unstable surface while alternating controlled knee drives.
Since this exercise demands significant shoulder stability and core endurance, the AI analyzes your previous upper-body volume and recovery scores to ensure you aren't training under excessive fatigue. By tracking RPE and set duration, the app ensures you maintain the 'slow' tempo necessary for time-under-tension rather than rushing through reps. If you have a history of wrist pain or lower back issues, the system can automatically suggest floor-based regressions or forearm variations to keep you safe.
Form Cues
- Press your hands firmly into the BOSU dome or grip the sides.
- Brace your core tightly as if expecting a punch to the stomach.
- Drive one knee slowly toward your chest while exhaling.
- Maintain a straight line from your head to your extended heel.
- Keep your hips square to the floor throughout the movement.
- Don't let your hips sag toward the ground.
- Don't rush the knee drive; avoid using momentum.
- Don't allow your hips to rock side-to-side as you switch legs.
- Don't hunch your shoulders up toward your ears.
- Don't look down at your knees; keep your neck neutral.
Common Mistakes
- Rushing the tempo
- Sagging lower back
- Rocking hips side-to-side
- Excessive shoulder rounding
- Bouncing on the toes
Muscles Worked
This exercise primarily targets the entire core complex, specifically the rectus abdominis and obliques, by forcing them to stabilize against the shifting surface of the BOSU. Secondary engagement occurs in the anterior deltoids and triceps to support the upper body, while the hip flexors work dynamically to perform the knee drive.
Primary
Secondary
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