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Colorado Motocross Magazine Training Tips

Bosu - Squat - Row

The Bosu - Squat - Row will challenge your agility, strength, and endurance. When performing this exercise correctly, it uses almost every muscle group in the body. The main component in this movement is the BOSU BALL. I’m sure you’ve seen them or used them in your local gym, but if you have not used a BOSU BALL before (pictured right), or are unfamiliar with its purpose, this exercise is a perfect way to familiarize yourself with one. The BOSU BALL is a stability tool that was made to improve an individual’s agility, balance, core strength, and stability, all of which are key components for serious MX Athletes.

The BOSU can be used in combination with just about any exercise today, and when used correctly it can have a major impact on an individual’s fitness level and performance. How? It can take a simple isolation movement like the “row” and turn it into a total body movement. When performing a “row” without the BOSU BALL, you are typically in a seated position. In the seated position, you are unable to involve any of your lower body or core muscles. When you add the BOSU BALL to the rowing motion, you immediately engage your legs, arms, core, and every stabilization muscle in your body just by stepping on to the ball. Keep in mind I said just by stepping on to the ball. Standing on the ball alone can be challenging at first, and will require you to use new muscles that you probably have never used before, so take it slow. If you are currently not using the BOSU BALL—or any other balance tools as part of your training program—try and integrate them as soon as possible. Balance tools can be very important for MX Athletes thirteen years and younger, simply because younger athletes don’t have as many training options. Remember, if you have better balance and are more stable before you get on the bike, you will reduce your risk of crashing and getting injured on the bike.

SET UP: Place the BOSU BALL 3–5 feet away from a low cable pulley system, and attach a straight bar to the lower pulley weight stack.

Bosu Ball Step 1

STEP 1: Grasp the straight bar and walk BEHIND the BOSU BALL. It’s important to always start from behind the ball. This will allow you to get properly balanced, and maximize your results.


Bosu Ball Step 2

STEP 2: Slowly step on the ball while holding onto the straight bar. Allow the weight to act as a counter balance until you can get your feet set shoulders’ width apart. Once you have established a balance point, it’s time to begin.


Bosu Ball Step 3

STEP 3: Squat down to a ninety degree angle. As you squat, allow your upper arms to straighten out simultaneously. Remember to keep your core tight and maintain a good grip on the straight bar. Don’t just lean forward and let the weight control you. Make sure you are squatting to a full ninety degree angle.


Bosu Ball Step 4

STEP 4: Stand up and row. Return to an upright position after performing the squat. As you begin to stand you should also begin to perform the “row” by bringing the straight bar to your chest. Remember to keep your shoulders back and squeeze your shoulder blades together as you perform this motion. It is important that this motion is fluid. Your arms and legs should be working simultaneously. If you feel you are off-balance or having trouble making it a fluid motion, try performing a squat-row without the BOSU BALL. Then once you have mastered that motion, step it up and add the BOSU.

NOTES: Most individuals prefer to use a little heavier weight with this motion. In comparison to a standard seated cable row. They extra weight (typically 20-30 pounds heavier) will help keep you balanced. Too light of a weight can cause you to fall backward off the BOSU BALL.