Written by Marietta Mehanni & Sophie Russell

The Swiss Ball has been a tool synonymous with balance, stability and strength training for many years in the Australian fitness industry. An extensive background in rehabilitation especially within physiotherapy circles, the Swiss Ball has gained respect and value as a tool that no fitness trainer should be without. Its popularity has extended to the general population, such that the Swiss Ball is now found in offices and homes as well as every fitness club in the country. The diversity of exercises and uses on the ball has been truly remarkable. Who would have ever thought what could be achieved with a rubber ball full of air!!!

Now with the addition of weights, the ball is used as an effective tool for sports conditioning and heightened proprioception training.

Enter the Gymstick

Gymstick was invented in Finland by a team of fitness and health professionals from the Finnish Institute of Sport with the aim of providing a comprehensive strength and conditioning tool for the whole body. Its versatility, effectiveness and ability to meet the exercise needs of everybody has seen it grow to now being used in over 30 countries around the world.

Traditionally, to add resistance to exercises performed on the ball, dumbbells have been the preferred choice. Weighted resistance such as dumbbells is only effective when the muscle action is working against gravity; i.e. lifting the weight upwards from the ground. This has severe limitations when using the ball, as the body is restricted to specific positions. For example, to work pectorals using dumbbells, the body needs be in a supine position. When using the Gymstick, the body can be in any number of positions as the resistance is determined by the line of pull from the bands. For example, pectorals can be trained in a supine, prone, seated or inclined position on the ball. This has several advantages:

• variety
• depending on ability and stability, a client can perform the exercise in a seated position rather than a supine position
• greater range of modifications and progressions are available
• core activation is heightened even in a seated position
• safer to use a Gymstick, especially in the supine position in the unfortunate event of a Swiss Ball bursting

Using dumbbells restricts the load to be applied only through the upper body.  The Gymstick enables resistance to be applied to both the upper and lower body, thus achieving overall strength gains whilst still using the benefits of working on an unstable base of support.

The Swiss ball is well known for being able to activate several muscle groups within the one exercise. One of the key advantages of using the Gymstick with the Swiss Ball, is that both global and local muscle groups are working against resistance, rather than just being used to stabilise the body. In fact, one of the key stabilising challenges with working with the Gymstick on the Swiss Ball is that often the line of pull of the bands will drag the body in one direction, against which, the client will be forced to activate opposing muscle groups to remain balanced.

The level of stability will also be determined by how the trainer is manipulating the resistance while the exercise is being performed. In this way, the trainer plays an active role in the degree of intensity of the workout. The advantage of this interaction is that the trainer is able to see how the exercise is being performed, and also feel how effectively the client is working.  

Choosing Appropriate Gymstick Resistance

The Gymstick is available in 5 different resistance levels so it can be used for any age or fitness level.  The resistance levels are colour coded for convenience:

 Green   = Light 1 - 10 kg

Blue       = Medium 1 - 15 kg

Black     = Strong 1 - 20 kg

Silver    = Extra Strong 1 - 25 kg

Gold      = Super Strong 1 - 30 kg
Gymsticks are available in two models - the original Gymstick and the telescopic Gymstick.  The original is the best option for fitness centres/studios or at home. The telescopic Gymstick is the ideal choice for ultimate portability and travelling as it folds down to just 72 cm and fits into a large suitcase or sports bag.

The recommended starting resistance level when working with a Gymstick on a Swiss Ball is blue.  This is taking into account that the client is uninjured and has had previous experience working with the Swiss Ball.  A key point to remember is that the resistance level can be manipulated quickly and effectively by winding the bands around the stick.

In Summary

Adding the Gymstick to Swiss ball training adds another dimension by challenging the body to stabilise whilst working against resistance, capitalising on recruiting as many muscle groups as possible. This has applications for sporting activities as well as providing compound functional training for the exercise enthusiast. It is also beneficial for older adults who are requiring more resistance on the ball, but cannot position themselves in either the supine or prone positions confidently. The Gymstick has the advantage of being used as it is or with other fitness tools, limited only by the personal trainer’s imagination.

The Exercises

Muscles: latissimus dorsi, biceps brachii, brachalis, brachioradialis, erector spinae, gluteus maximus and hamstrings in raised leg, tibialis anterior and vastus group in the stabilising leg, hip & shoulder stabilisers and core muscles

Client position	Action
Prone over ball with bar in hands	Starting with arms extended above head, pull bar towards chest. Return back to starting position

Progressions

• 1. Bring feet together
• 2. Lift one foot off floor

 Exercise: Supine Bench Press
Muscles: pec major, anterior deltoid, triceps, gluteus maximus, hamstrings, erector spinae, core muscles and hip & shoulder stabilisers

Client position	Action
Supine on ball with head supported and hips lifted, feet shoulder width apart. Bar in hands	Starting with elbows extended, lower Gymstick to chest and return to starting position

 

 

 Progressions

1. Same position with feet together

• 2. Same position with one foot off floor

 Exercise: Abdominal Curl

Muscles: rectus abdomius, internal and external obliques, core muscles, hip stabilisers, quadriceps in raised leg, hamstrings in supporting leg

Client position	Action
Inclined on the ball with bar held across chest with arms crossed over	Begin with torso in a reclined position. Flex spine, curling body off ball. Return back to starting position.

Progressions

1. Same position with feet together
2. Same position with one foot off floor

Exercise: Seated One Arm Rows

Muscles: rhomboids, posterior deltoid, biceps brachii, brachalis, brachioradialis, erector spinae, hip & shoulder stabilisers, quadriceps and core muscles

Client position	Action
Seated on ball with feet shoulder width apart. Hold bar in a vertical position with one hand	Starting with elbow  fully extended, pull bar towards torso. Return back to starting position.

Progressions

1. Bring feet together

• 2. Lift one foot off floor

Exercise: Hip Extension with Shoulder Press

Muscles: deltoids, pec major, triceps, gluteus maximus, vastus group, erector spinae, core muscles, hip and shoulder stabilisers

Client position	Action
Standing upright in front of the ball with bands around feet and bar in front of shoulders	Start with the one foot placed on ball, roll ball back and extend hip behind body. At the same time press bar forward. Return back to starting position.

Exercise: Prone Plank Roll Away

Muscles: gluteus maximus, vastus group, erector spinae, hip & shoulder stabilisers, anterior deltoid, triceps, and core muscles

Client position	Action
Prone with feet on ball. Bands around feet and hands on floor	Begin with feet on ball and hands placed on floor under shoulders. Extend knees and hips, rolling ball back. Return back to starting position.

Progressions

1. Begin with one leg on the ball and hands placed on floor under shoulders. Other leg hanging under hips with knee flexed. Extend knee and hips of leg on the ball, rolling ball back.

 

By Marietta Mehanni and Sophie Russell

 Gymstick was invented by a team of fitness and health professionals from the Finnish Institute of Sport. Their aim was to develop a program that can provide a comprehensive strength and conditioning tool for the whole body; they succeeded in doing this. The Gymstick’s versatility, effectiveness and ability to meet the exercise needs of everybody, has seen it grow to now being used in over 30 countries around the world. Gymstick is used around the world by a wide range of fitness/health professionals, including:

• Athletes
• Fitness Professionals
• Physiotherapists
• Rehabilitation Patients
• Seniors
• Fitness Enthusiasts

The Gymstick is designed to offer total body resistance training, by allowing for hundreds of movements and variations, replicating free weight exercises. However, unlike free weights which introduce load in a downward direction as a result of gravity, Gymstick provides resistance in virtually any desired direction and in any position. 

Gymstick also has attachment points to either side of the body’s centre of gravity which means the more the bands are stretched, the greater the challenge on the body’s musculature to maintain a stable trunk position. This ensures the body’s core is effectively ’switched on’ during even the most basic exercises. The instability created by this lever arch also helps to improve joint strength and stability.

In order to complete a movement effectively with the Gymstick, more eccentric control is required (than with free weights), which acts to increase the pre loading necessary for an effective concentric muscle action. This assists in maintaining tendon integrity and reduces the risk of injury. 

Gymstick’s versatility is not only limited to the range of exercises available; its portability makes it possible to be used for several applications:

• one on one personal training sessions
• group sessions
• personal workouts

Choosing a resistance level

 Gymstick has 5 options for resistance levels, making it possible to be used for almost any age or fitness level.  The resistance levels are colour coded for convenience:

Green               Light 1 - 10 kg

Blue                 Medium 1 - 15 kg

Black                Strong 1 - 20 kg

Silver               Extra Strong 1 - 25 kg

Gold                 Super Strong 1 - 30 kg

The benefits of using a Gymstick

improved muscle strength and endurance, balance, joint stability, coordination and postural awareness

it helps to develop heightened proprioception

adds variety to traditional types of exercises by adding resistance that is not reliant on the body’s position in relation to gravity

reduced risk of injury because the exercise bands are pulled from below the centre of gravity

useful for developing explosive power in a safe and effective way

• it is compact, light and affordable

Personal training with the Gymstick

As mentioned previously, the Gymstick can be used in one-on-one personal training sessions. The advantage a Gymstick offers is that the trainer is playing a more active role, as they are effectively controlling the level of resistance provided to the client. With each exercise, this can be increased or decreased according to the intensity required. The trainer receives kinaesthetic feedback, which assists in appreciating the level of challenge that the client is undergoing - more so than with free weights.

An example of this is the chest combo series.

To set up the exercise, the client is holding the stick in front of their chest, whilst the trainer stands behind the client holding the bands. It is important to begin with an appropriate level of tension in the bands. To do this, the trainer can move backwards to increase the tension. The client then extends the elbows while dropping down into a lunge.

Another way of adding challenge to the exercise which will focus more on stability, is to ask the client to begin in a lunge position with the stick at the chest and to lift off into a hip extension while extending the elbows. Both proprioception and balance will be challenged by this exercise.

A progression that will further challenge coordination and balance is to have the client perform a one legged donkey kick as they complete a chest press

The advantage of using the Gymstick is that several joints and movements are in use simultaneously - and all whilst completing the humble chest press.

The following exercise will highlight the ability of the Gymstick to combine exercises that normally would not be possible with weighted, gravity resisted movements. The exercise is the triceps abdominal curl combo.

To begin this combo, the client is in a supine position with knees bent and feet flat to the floor. The client grips the bands, whilst the trainer is securing the stick to the floor. Appropriate tension is required before beginning the exercise, therefore communication between the client and trainer is paramount.

To initiate this exercise, the client is required to bend the elbows to 90 degrees and position close to the body. Maintaining a neutral wrist, extend the elbows while performing an abdominal curl.

To increase the abdominal intensity, lift the feet and execute an alternating knee and hip extension. This sequence adds an upper body workout to the traditional abdominal exercise 

The next series of exercises involves a dynamic component. Building from a simple one arm chest fly to a power lunge forward, it requires the body to be able to decelerate with control.

Initiate the first exercise by positioning the feet in a lunge position and hold both bands in one hand. The trainer stabilises the stick with both hands in an upright position.  Care needs to be taken with the tension of the bands because if there is too much tension the client will not be able to control the eccentric phase of the contraction.  The client horizontally adducts the arm to the front, ensuring that the elbow stays slightly flexed. Return back to the starting position.

Progress this exercise by adding a lunge while simultaneously adducting the arm.  As the body returns to the setup position, ensure that the hips remain stable.

The dynamic component is highlighted by the final step which begins with the arm abducted horizontally, balancing on one leg.  Step forward into a dynamic lunge whilst adducting the arm.  Controlling the recoil of the bands, bring the body back into the upright position.  This movement requires a controlled deceleration in order to finish in a balanced position on one leg.

Conclusion

Don’t just take our word for it, give it a go… try these exercises with your clients and see for yourself how training with the Gymstick truly is multi-dimensional.  A traditional resistance exercise can be varied, developed and progressed in numerous ways, limited only by the span of your imagination. The active participation of the trainer in these exercises provides them with the necessary kinaesthetic feedback to be able to make minor adjustments to the tension of the bands, and therefore to the intensity of the exercise as it is being performed.  A highly portable and hugely versatile tool, the Gymstick is a simple way of making resistance exercise for your clients more dynamic and much more interesting.