Some of the exercises I like to mention do not have example videos on the internet, so I am making some.

Single leg dumbell deadlift with curl and press on inverted bosu:
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Single leg barbell deadlift on inverted bosu:
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Thanks!

Zen, you are an inspiration to us all. Especially me, as I'm past my prime chronologically, but not mentally.

Zen, you are an inspiration to us all. Especially me, as I'm past my prime chronologically, but not mentally.

There's a 54 year old trainer at my gym who is about as impressively fit as anyone I know - he still has most of the other trainers (many in their twenties) in the shade.

Age is a factor, but it's not all negative. One thing you get from age is that you are likely to have different goals, and to have a lot more patience achieving them.

Damn man, nice! I always wondered how you mounted the bosu, and that gives me a good idea :lol:.

Damn man, nice! I always wondered how you mounted the bosu, and that gives me a good idea :lol:.

Actually, the way I did it in the video is the way I would recommend other people do it.

The way I like to do it is to hop on, which tends to get me a better foot position, but it's probably risky until you've done it a while. A big key to working on the inverted bosu is exactly where you put your foot - a little off center in each direction has different implications, and the more weight you have on the more it matters. For the deadlifts, I tend to like to have the force centered somewhere in the region of the arch and ball of the foot. For pistols, I like to have the force centered toward the back of the arch near the heel. Once you get the hang of hopping on, then you not only get your foot in the right place, but you get it there relaxed and well planted. Sometimes when you step on, you can get the foot in the right place, but with residual stress that makes it as if you have it in the wrong place.

Now with a heavy weight, I usually hop on and have my trainer hand me the weight, because there is always the thought of popping the bosu in the back of the mind. At home, I'm going to get some squat stands for outside, which will let me try hopping on and then pulling the barbell off the stand. I don't know where that ends up.

Zen, what is the added benefit of doing these exercises on the bosu? Specifically, what is the difference between the real thing and the bosu?

Zen, what is the added benefit of doing these exercises on the bosu? Specifically, what is the difference between the real thing and the bosu?

Without the bosu is actually not the real thing. You really just have to try it.

Go ahead and find say, your 3 RM for one leg barbell deadlift.

Now get on a bosu and see what you get up to. I guarantee the first time, you won't get even remotely close. After practice, you might be closer, but you still won't be that close, and you will know what I mean.

Doing these on the bosu kicks your ass a lot harder. It's not the balance deal - untill you have absolutely perfect balance. It's much more the dynamic load, and also that you have to be much more controlled about the lift to stay on. You hear some people go on and on about "proper form". Well you get on the bosu and something quite like "proper form" is enforced.

You really just have to try it. It's pretty hard to explain the real effect. Toughest thing I ever did was 3x195# single stiff leg barbell deadlift on inverted bosu. It was unreal.