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In this video, I’m responding to some comments that have piled up over the past 6 months about some BOSU ball comments I made.

I break down some data behind BOSU ball training, instability exercises, force production, and why so many people misunderstand what this equipment actually does.

BOSU balls were originally designed for balance training, proprioception, rehab, and fall prevention, not for building strength or muscle. Yet somehow, they became a staple in gyms during the early 2000s “functional training” boom.

I walk through:

Why EMG data is often misinterpreted
How instability diverts neural drive away from large motor units
Why force production and rate of force development matter for strength, hypertrophy, and injury prevention
Why single-leg training on stable ground beats BOSU ball exercises for real-world stability

If you’re thinking about adding a BOSU ball to your training regime, watch this video first.

Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com

Are BOSU Balls Bad for Muscle Growth and Strength?