Instability resistance training (IRT; unstable surfaces and devices to strengthen the core or trunk muscles) is popular in fitness training facilities.
Objective:
To examine contradictory IRT recommendations for health enthusiasts and rehabilitation.
Data Sources:
A literature search was performed using MEDLINE, SPORT Discus, ScienceDirect, Web of Science, and Google Scholar databases from 1990 to 2012.
Study Selection:
Databases were searched using key terms, including “balance,” “stability,” “instability,” “resistance training,” “core,” “trunk,” and “functional performance.” Additionally, relevant articles were extracted from reference lists.
Data Extraction:
To be included, research questions addressed the effect of balance or IRT on performance, healthy and active participants, and physiologic or performance outcome measures and had to be published in English in a peer-reviewed journal.
Results:
There is a dichotomy of opinions on the effectiveness and application of instability devices and conditions for health and performance training. Balance training without resistance has been shown to improve not only balance but functional performance as well. IRT studies document similar training adaptations as stable resistance training programs with recreationally active individuals. Similar progressions with lower resistance may improve balance and stability, increase core activation, and improve motor control.
Conclusion:
IRT is highly recommended for youth, elderly, recreationally active individuals, and highly trained enthusiasts.
AndersonKBehmD. Maintenance of EMG activity and loss of force output with instability. J Strength Cond Res. 2004;18(3):637-640.
2.
AndersonKBehmDG. The impact of instability resistance training on balance and stability. Sports Med. 2005;35(1):43-53.
3.
ArjmandNShirazi-AdlA. Biomechanics of changes in lumbar posture in static lifting. Spine. 2005;30(23):2637-2648.
4.
BarattaRSolomonowMZhouBHLetsonDChuinardRD’AmbrosiaR. Muscular coactivation: the role of the antagonist musculature in maintaining knee stability. Am J Sports Med. 1988;16(2):113-122.
5.
BehmDG. Neuromuscular implications and applications of resistance training. J Strength Cond Res. 1995;9(4):264-274.
6.
BehmDGAndersonKCurnewRS. Muscle force and activation under stable and unstable conditions. J Strength Cond Res. 2002;16(3):416-422.
7.
BehmDGColadoJC. The effectiveness of resistance training using unstable surfaces and devices for rehabilitation. Int J Sports Phys Ther. 2012;7(2):226-241.
8.
BehmDGDrinkwaterEJWillardsonJMCowleyPM. Canadian Society for Exercise Physiology position stand: the use of instability to train the core in athletic and non-athletic conditioning. Appl Physiol Nutr Metab. 2010;35:11-14.
9.
BehmDGDrinkwaterEJWillardsonJMCowleyPM. The role of instability rehabilitative resistance training for the core musculature. Strength Condition J. 2011;33(3):72-81.
10.
BehmDGDrinkwaterEJWillardsonJMCowleyPM. The use of instability to train the core musculature. Appl Physiol Nutr Metab. 2010;35:5-23.
11.
BehmDGFaigenbaumADFalkBKlentrouP. Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents. Appl Physiol Nutr Metab. 2008;33(3):547-561.
12.
BehmDGLeonardAYoungWBonseyAMacKinnonS. Trunk muscle EMG activity with unstable and unilateral exercises. J Strength Cond Res. 2005;19(1):193-201.
13.
BehmDGSaleDG. Velocity specificity of resistance training. Sports Med. 1993;15(6):374-388.
14.
BehmDGWahlMJButtonDCPowerKEAndersonKG. Relationship between hockey skating speed and selected performance measures. J Strength Cond Res. 2005;19(2):326-331.
15.
BompaT. Periodization: Theory and Methodology of Training. Champaign, IL: Human Kinetics Publishers; 2000:113-185.
16.
BorghuisJHofALLemminkKA. The importance of sensory-motor control in providing core stability: implications for measurement and training. Sports Med. 2008;38(11):893-916.
17.
BorreaniSCColadoJCFurioJMartinFBenaventJMaderaX. Upper extremity and core muscle activation during an aquatic resistance exercise performed at different depths. Med Sci Sports Exerc. 2012;44(5):1866.
18.
CohenJ. Statistical Power Analysis for the Behavioural Sciences. Toronto, Canada: Ontario University Press; 1988.
19.
ColadoJCPablosCChulvi-MedranoIGarcia-MassoXFlandezJBehmDG. The progression of paraspinal muscle recruitment intensity in localized and global strength training exercises is not based on instability alone. Arch Phys Med Rehabil. 2011;92(11):1875-1883.
20.
CowleyPMSwensenTSForzoGA. Efficacy of instability resistance training. Int J Sports Med. 2007;28(10):829-835.
21.
CuğMAEÖzdemirRAKorkusuzFBehmDG. The effect of instability resistance training on knee joint proprioception and core strength. J Sci Sports Med. 2012;11:468-474.
22.
De LucaCJMambritoB. Voluntary control of motor units in human antagonist muscles: coactivation and reciprocal activation. J Neurophysiol. 1987;58(3):525-542.
23.
DrinkwaterEPritchettEBehmDG. Effect of instability and resistance on unintentional squat: lifting kinetics. Int J Sports Physiol Perform. 2007;2:400-413.
24.
GoodmanCAPearceAJNicholesCJGattBMFairweatherIH. No difference in 1 RM strength and muscle activation during the barbell chest press on a stable and unstable surface. J Strength Cond Res. 2008;22(1):88-94.
25.
GrenierSGVera-GarciaFJMcGillSM. Abdominal response during curl-ups on both stable and labile surfaces. Phys Ther. 2000;86(6):564-569.
26.
HamlynNBehmDGYoungWB. Trunk muscle activation during dynamic weight training exercises and isometric instability activities. J Strength Cond Res. 2007;21(4):1108-1112.
27.
HayJG. The Biomechanics of Sports Techniques. 3rd ed.Philadelphia, PA: Lippincott & Williams; 1985:75-77.
28.
HodgesPWRichardsonCA. Delayed postural contraction of transversus abdominis in low back pain associated with movement of the lower limb. J Spinal Disord. 1998;11(1):46-56.
29.
HodgesPWRichardsonCA. Inefficient muscular stabilization of the lumbar spine associated with low back pain. Spine. 1996;21(22):2640-2650.
30.
HodgesPWRichardsonCA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics. 1997;40(11):1220-1230.
31.
HoganN. Adaptive control of mechanical impedance by coactivation of antagonist muscles. Intern Electrical Engineer J. 1984;29:681-690.
32.
HoltzmannMGaetzMAndersonG. EMG activity of trunk stabilizers during stable and unstable push-ups. Can J Appl Physiol. 2004;29(suppl):S55.
33.
KannusPAlosaDCookL. Effect of one-legged exercise on the strength, power and endurance of the contralateral leg: a randomized, controlled study using isometric and concentric isokinetic training. Eur J Appl Physiol. 1992;64:117-126.
34.
KarstGMHasanZ. Antagonist muscle activity during human forearm movements under varying kinematic and loading conditions. Exper Brain Resh. 1987;67:391-401.
35.
KeanCOBehmDGYoungWB. Fixed foot balance training increases rectus femoris activation during landing and jump height in recreationally active women. J Sports Sci Med. 2006;5:138-148.
36.
KibeleABehmDG. Seven weeks of instability and traditional resistance training effects on strength, balance and functional performance. J Strength Cond Res. 2009;23(9):2443-2450.
37.
KorneckiSKebelASiemienskiA. Muscular cooperation during joint stabilization, as reflected by EMG. Eur J Appl Physiol. 2001;85(5):453-461.
38.
KoshidaSUrabeYMiyashitaKIwaiKKagimoriA. Muscular outputs during dynamic bench press under stable versus unstable conditions. J Strength Cond Res. 2008;22(5):1584-1588.
LephartSMPinciveroDMGiraldoJLFuFH. The role of proprioception in the management and rehabilitation of athletic injuries. Am J Sports Med. 1997;25(1):130-137.
41.
MarsdenCDObesoJARothwellJC. The function of the antagonist muscle during fast limb movements in man. J Physiol. 1983;335:1-13.
42.
MarshallPMurphyB. Changes in muscle activity and perceived exertion during exercises performed on a swiss ball. Appl Physiol Nutr Metab. 2006;31(4):376-383.
43.
MartinPGRatteyJ. Central fatigue explains sex differences in muscle fatigue and contralateral cross-over effects of maximal contractions. Pflugers Arch. 2007;454(6):957-969.
44.
MartinsJTucciHTAndradeRAraujoRCBevilaqua-GrossiDOliveiraAS. Electromyographic amplitude ratio of serratus anterior and upper trapezius muscles during modified push-ups and bench press exercises. J Strength Cond Res. 2008;22(2):477-484.
45.
McCurdyKConnerC. Unilateral support resistance training incorporating the hip and knee. Strength Cond J. 2003;25(2):45-51.
46.
NuzzoJLMcCaulleyGOCormiePCavillMJMcBrideJM. Trunk muscle activity during stability ball and free weight exercises. J Strength Cond Res. 2008;22(1):95-102.
47.
SaleDG. Neural adaptation to resistance training. Med Sci Sports Exerc. 1988;20(5):135-145.
48.
SlijperHLatashM. The effects of instability and additional hand support on anticipatory postural adjustments in leg, trunk, and arm muscles during standing. Exp Brain Res. 2000;135(1):81-93.
49.
SparkesRBehmDG. Training adaptations associated with an 8 week instability resistance training program with recreationally active individuals. J Strength Cond Res. 2010;24(7):1917-1924.
50.
ToddGPetersenNTTaylorJLGandeviaSC. The effect of a contralateral contraction on maximal voluntary activation and central fatigue in elbow flexor muscles. Exper Brain Res. 2003;150(3):308-313.
51.
TylerAEHuttonRS. Was Sherrington right about co-contractions?Brain Res. 1986;370:171-175.
52.
Vera-GarciaFJElviraJLBrownSHMcGillSM. Effects of abdominal stabilization maneuvers on the control of spine motion and stability against sudden trunk perturbations. J Electromyogr Kinesiol. 2007;17(5):556-567.
53.
VerhagenEAvan der BeekAJBouterLM. An economic evaluation of a proprioceptive balance board training programme for the prevention of ankle sprains in volleyball. Br J Sports Med. 2005;39(2):111-115.
54.
WaddingtonGSewardHWrigleyTLaceyNAdamsR. Comparing wobble board and jump-landing training effects on knee and ankle movement discrimination. J Sci Med Sport. 2000;3(4):449-459.
55.
WillardsonJM. The effectiveness of resistance exercises performed on unstable equipment. Strength Cond J. 2004;26(5):70-74.
56.
WillardsonJMFontanaFEBresselE. Effect of surface stability on core muscle activity for dynamic resistance exercises. Int J Sports Physiol Perform. 2009;4(1):97-109.
57.
ZazulakBTHewettTEReevesNPGoldbergBCholewickiJ. Deficits in neuromuscular control of the trunk predict knee injury risk: a prospective biomechanical-epidemiologic study. Am J Sports Med. 2007;35(7):1123-1130.
58.
ZijdewindIZwartsMJKernellD. Influence of a voluntary fatigue test on the contralateral homologous muscle in humans?Neurosci Letters. 1998;253(1):41-44.
