Swiss Ball Body Saw
Swiss Ball Body Saw
An intense anti-extension core drill: forearms on a Swiss ball as you “saw” your body forward and back, making the plank dramatically harder.
Muscles Targeted
Abs, deep stabilizers, serratus anterior, lats, shoulder stabilizers, glutes.
Key Benefits
- Massive anti-extension demand
- Builds shoulder endurance and control
- Scales easily by saw range
- Great alternative to ab wheel for many athletes
Keep saw motion small until you can keep ribs down and hips level.
Equipment Needed
Swiss ball / stability ball.
How to Perform Swiss Ball Body Saw
- Place forearms on the Swiss ball and step into a plank.
- Brace the trunk and squeeze glutes lightly.
- Shift your body forward a few inches, then back a few inches.
- Keep the spine neutral—no low-back arch.
- Stop the set when form starts to break.
Programming Options
- 15–30 seconds
- 2–5 sets
- Option: pause briefly at the far-forward position
When to Use It
Core finishers, plank progressions, and athletic prep when you want a serious anti-extension challenge.
Frequently Asked Questions
How far should I “saw” forward?
Only a few inches at first. Bigger range increases difficulty fast.
Why does my low back take over?
Usually the range is too big or you’re losing rib position. Reduce range and shorten the set.
Is this harder than Stir the Pot?
They’re different: body saw is mainly forward-back anti-extension, while Stir the Pot adds more multi-direction anti-rotation.