Substitute for the swissball lateral roll

[Cynic]

Someone at my gym keeps popping the swissballs, so I have to come up with a substitute.

I've been doing prone and side bridges/planks in lieu, but should I do supine bridges/planks also? They're paired against RDLs.

[Mahler]

Come on, stop popping those balls just to get out of doing the rolls. They are a funny looking and devilish exercise.

[Bill2380]

Could you support your shoulders on the end of a bench and kinda walk yourself back and forth in a semicircle?

[Cynic]

I guess I'm not losing the fat fast enough.

Bill, I'm afraid of looking even more weird. I might try that, but no one uses the balls and everyone is using the benches.

[Lisa~]

Cynic, I'm thinking that since the focus on the lateral roll exercise is to learn to right your balance during movement (so coordination, balance, core stability), then substitutes that work on the same functions would make sense. The birddog would be like that, but easier. The plank isn't a bad idea, but you're not moving while doing a plank. I'm not coming up with other choices at the moment, but just wanted to think about the concept of how to choose a substitute. Does that spark any ideas?

[Cynic]

Not at the moment, but I haven't thought about the movement part. Perhaps something I saw Tony do, in the leaning rest (push-up position) then lifting the arm and touching the opposite shoulder might sub in, but it seems to be working a diff muscle.

Perhaps inverted rows, where I execute the same move (touch the opposite shoulder).

[Bill2380]

Bill, I'm afraid of looking even more weird.

How weird do you look now?

[Lisa~]

Originally Posted by Cynic

Not at the moment, but I haven't thought about the movement part. Perhaps something I saw Tony do, in the leaning rest (push-up position) then lifting the arm and touching the opposite shoulder might sub in, but it seems to be working a diff muscle.

Perhaps inverted rows, where I execute the same move (touch the opposite shoulder).

Yeah, I was thinking of those or renegade rows, which are really similar, but again these are pretty different from the lateral roll. On the other hand, there is nothing similar to the lateral roll, lol. And these movement do work on balance during movement and require you to balance on three points, just like the lateral roll. So just pick one and do it.

[RacerBill]

Originally Posted by Cynic

Someone at my gym keeps popping the swissballs, so I have to come up with a substitute.

They're actually popping them? I've seen some pretty hefty people bounce up and down on them and I was waiting for the huge BANG but it never happened. Could it be that possibly some disgruntled member is taking a knife to them?

It might be worth it to fuss at the management and ask them to buy less flimsy replacements. Or you can go to Kmart, spend 10 bucks and get a ball and do the ball stuff at home. No worries about looking silly! Admittedly, I've done some pretty spectacularly odd-looking things in an attempt to do hip extensions on it.

[Cynic]

Originally Posted by RacerBill

They're actually popping them? I've seen some pretty hefty people bounce up and down on them and I was waiting for the huge BANG but it never happened. Could it be that possibly some disgruntled member is taking a knife to them?

I don't know as I don't see it happen. Perhaps someone is knifing them, but my real concern is finding something I can do in lieu for those days they aren't available.

It might be worth it to fuss at the management and ask them to buy less flimsy replacements. Or you can go to Kmart, spend 10 bucks and get a ball and do the ball stuff at home. No worries about looking silly! Admittedly, I've done some pretty spectacularly odd-looking things in an attempt to do hip extensions on it.

I have one at home, but I do like getting it all done at the gym. I like the supersets, now that I've settled into them. I did have one woman of interest ask me about them, but I've got this policy: I don't socialize during my workout. Before or after is fine, but not during.