Swiss Ball Training: Overhyped or Underutilised?
Let’s talk about the ball in the room—you know, the one collecting dust in the stretching area or deflated in your cupboard. Maybe you’ve used it for stretching, a pilates exercise or an occasional balance drill, but if that’s all, you’re missing out on some serious gains.
A Quick Origin Story:
Originally a rehab tool designed for neuromuscular retraining, the Swiss ball found its way into the strength & conditioning and sports performance world thanks to Paul Chek (who Ross met in June 2012!). Since then, it’s been both hyped and dismissed. So, what’s the deal and should you be using it? Let’s clear up a common misconception.
It’s All About Instability!
It wobbles, right? So, naturally, it must be great for unstable surface training—perfect for skiing, surfing, or just staying upright on the tube in London?
Not quite. The key to balance training is understanding the difference between righting reflexes and equilibrium reflexes.
- Equilibrium reflexes kick in when the ground moves under you — like standing on the tube, skiing down a mountain or riding actual waves.
- Righting reflexes help you regain control when your body is what’s shifting — like adjusting mid-stride or recovering from a stumble.
The Swiss ball isn’t actually unstable—left to its own devices it stays put on a flat surface. So what it’s actually really good at is magnifying your instability, forcing you to find more control and counterbalance. That makes it a fantastic tool for righting reflex training, improving stability, and honing your ability to react to movement shifts.
The Catch: Stability vs. Strength
The more stability demands an exercise requires, the less force you can produce. It’s not good or bad—it just depends on the goal.
- Want a bigger chest? Machines are a great shout.
- Stronger glutes? Can’t beat Compound lifts.
- Strength and control? Enter the Swiss ball.
Moving in a less stable environment—like running on sand—slows down your eccentric (lengthening) phase of a muscle contraction. That means less energy stored and less speed shifting into your concentric (shortening) phase, and ultimately, reduced force production. Less spring, more sink and push.
If max strength or power is your goal, training too much on unstable surfaces could actually detrain you. But if you need more strength AND control, the Swiss ball is a game-changer. Firing a cannon from a canoe doesn’t end well for the canoe, better to build a pirate ship! (especially useful for hypermobile athletes – if you score 6+ on a Beighton scale, take note).
Risk vs. Reward
Like anything, risk management matters. Let’s break it down:
🚫 70-year-old Peter trying to kneel on a Swiss ball for the first time? Probably not worth the fall risk. Reflexive balance drills like swiss ball belly balance, half-kneeling balance, or single leg seated balance to name a few would be better (and safer) bets.
🚫 Pro athlete with a million-dollar contract squatting on a Swiss ball? Hard no.
✅ Cirque du Soleil performer or elite skier? They might need way harder progressions to challenge their nervous system.
Moral of the story? Don’t do dumb stuff just because it looks advanced. Start with why before deciding what exercise to do.
So, What’s It Actually Good For?
The Swiss ball is a tool—a versatile one, but no tool does everything. Used right, it’s great for:
✅ Mobility & relaxation
✅ Comprehensive core training (especially rotation & anti-rotation)
✅ Refining movement patterns
✅ Lower-intensity rehab exercises
✅ Reactive balance & counterbalance stability
✅ Strength with control—gold for hypermobile athletes
✅ A makeshift weight bench in a pinch
✅ Sport-specific drills (when used wisely)
✅ Overriding inhibition & upregulating the nervous system (hello, anti-fall reflex!)
✅ Keeping training engaging (because let’s be honest, variety helps!)
✅ Exploring bending, twisting & more movement shapes (great for coordination & body awareness!)
Final Thoughts
The Swiss ball isn’t overrated or underrated—it’s just misunderstood and often under or misused. Use it smart, and it’s a game-changer. Use it wrong, and… well, you’re just in circus training.
Check out our latest video on Patreon to see why We Love Swiss Balls For Mobility!
