Weight Plate Exercises: Bosu Squat Press

The bosu is an excellent exercise tool that can help to enhance a variety of different free weight exercises that you might do at home or in a gym. A bosu is similar in design to the top portion of a stability ball, which has been cut off and attached to a flat base. You’ll place the base flat on the ground and balance on top of the softer round side.

One of the most popular exercises to do with a bosu and a weight plate is the bosu squat press. The weight plate is a rounded metal weight that is used to place on a barbell or for free weight training. This particular exercise works the core muscles, the shoulders, and the legs. It’s therefore a great overall exercise for you to consider adding to your workout regimen.

1. Exercise Basics

The basic positioning of this exercise requires that you stand on the bosu with your feet about hip width apart. The farther that you can spread your feet apart from each other, the better you’ll be able to balance. Hold the weight plate upright in both hands with your palms together and your hands on either side of the plate. Hunch your body down slightly by bending your knees a bit, pushing your hips backward and keeping your back straight but not tense. This is the basic position for this exercise.

To execute the bosu squat press, you’ll need to begin with the squat portion of the exercise. Lower your body down by bending your knees, while simultaneously keeping your back straight and your chest high. Hold the weight plate in front of your chest with your elbows bent. As you lift back up from the squat, return to a full standing position and use your momentum to help press the weight plate above your head until your arms are fully extended. Lower the plate once again to complete one repetition.

2. Safety and Injury Prevention

In order to ensure that you don’t fall off of the bosu, it’s a good idea to practice this exercise on the floor and without a bosu until you’re completely confident with it. Be sure to stretch out before and after you exercise. It’s also very important that you continue to breathe deeply as you workout. This will help to ensure that you don’t strain any muscles or feel faint.

3. Modifications

The bosu squat press is already a heavily modified version of a standard squat. However, there are still a few other things that you can do to help make this exercise more intense. Consider increasing the weight of the plate that you hold on to. You can also substitute in dumbbells in each hand for the weight plate. This works a slightly different set of arm muscles and gives you more of a balancing challenge as you complete the exercise motions as well.


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