Swissball Jackknife's

[djhaycock]

Any tips on how to do these better?

I'm not sure if it's just that my core is not strong enough or my feet were positioned wrong, but I couldn't rep out more than 2/3 at a time and then the ball would shoot out from under my feet/ankles.

Any suggestions or help?

[Blackjack]

Are your arms bent with forearms on a bench or straight out and on the floor similar to a pushup position?

These are tough if you've never done them. May want to shoot an email to Craig Ballantyne asking for ways to progress up to them. May just want to start with some static holds like planks until you can stabilize better.

Ted

[djhaycock]

I'm in the pushup position doing them.

[Lisa~]

Try doing them with a little more leg on the ball, not your knees, but more shins. It sounds like you're running out of ball as you bring your knees in toward your chest.

[djhaycock]

Originally Posted by Lisa~

Try doing them with a little more leg on the ball, not your knees, but more shins. It sounds like you're running out of ball as you bring your knees in toward your chest.

That is part of the problem.

I wasn't sure if that would minimize the effect of the exercise or not.

Thanks.

[Lisa~]

It does make it easier, but if you are only getting 2 or 3 reps, then you need to be making it easier! The more leg on the ball the easier the movement.

To progress, use less leg on the ball. Eventually start with only the tops of your feet on the ball and rise up onto your toes at the end of the movement. Advanced exercisers can try the exercise one leg at a time!

[Lisa~]

Scroll about 2/3 of the way down and look how much leg this guy has on the ball. Do them like that until they get easier for you. They'll get easier. There's a learning curve that you'll get through pretty quickly once you get a few right.

http://www.bodybuilding.com/fun/girard1.htm