Let’s Get Lifty: Stability Edition
We’re back with another spicy take on lifting and leveling up your performance—and today, we’re diving into the wonderful world of stability. In the last “Let’s Get Lifty” post, we tackled the importance of deloading for performance. This time, we're taking a new swing at how to train smart by exploring why stability might just be your secret weapon.
Let’s break it down.
What Is Dynamic Stability Anyway?
Most of us are familiar with strength training in all its glorious forms—free weights, machines, dumbbells, kettlebells, bodyweight—you name it. But depending on what lift you’re doing (and how you're doing it), your body needs to figure out how to control that load. That’s where stability steps in.
Every exercise demands some level of stabilization. But the game totally changes based on factors like:
The weight you're lifting,
Whether it’s fixed (like a Smith machine) or free,
And how your body is positioned.
Stabilization happens when your muscles co-contract (a fancy term for working together like a tight crew) to keep your joints moving smoothly through your range of motion. This not only helps you crush your lift but also keeps your joints protected and happy.
The kicker? A lot of lifters overlook this piece in their programming—missing out on teaching their body how to stabilize under load. That’s like trying to drive a race car with loose wheels. 👀
Static vs. Dynamic Stability
Let’s get nerdy for a sec.
Static stability = the ability to hold a position (think standing on one leg or holding a plank without wobbling like a noodle).
Dynamic stability = the ability to maintain control while moving (think running, jumping, or doing a heavy clean and not falling apart mid-lift).
In sports and life (ya know, when you're darting across a field or misstepping off a curb), dynamic stability is everything. But static work is still key—training those stabilizers helps build a solid foundation.
Why Should You Care?
I get it—stability work isn't always the flashiest thing in the gym. But hear me out: it can absolutely level up your game.
Research says stability work helps with:
Injury prevention 🙌
Better function and balance 🧠
Improved explosiveness and power 💥
Enhanced overall performance, especially in dynamic sports 🏃♀️💪
One cool finding? Studies have shown that strength gains are pretty similar between people training with or without stability work. BUT—those doing stability-based training showed greater improvements in power and control, especially in unpredictable or sport-specific movements.
So for my CrossFitters, powerlifters, athletes, and even weekend warriors out there—training stability might be the secret sauce to hitting PRs and staying resilient.
And hey, even if you’re just walking the dog or grocery shopping like a boss, stability helps you avoid those awkward missteps off a curb that turn into surprise ankle rolls. Oof.
How Do You Train Stability?
It depends on your goals. Here are some fun options:
🟢 Beginner / General Balance Goals:
Single leg stance
Tall kneeling kettlebell holds
Unilateral resistance exercises
🔵 Advanced / Sport-Specific Needs:
Single leg hops with balance holds
Perturbation training (like partner shoves while holding a position)
BOSU ball planks with weight shifts
Overhead farmer’s carries for shoulder and core control
Whether you’re lifting a barbell or chasing a frisbee, stability training can (and should!) be tailored to your level and lifestyle.
Want Help?
If you’re not sure where to start with stability training—or just want a pro to help you level up—we got you.
At Roots Performance & Wellness, we build customized programs that help you feel stronger, move better, and perform your best—whether that’s in the gym, on the field, or just in everyday life.
Root your performance today—and stabilize your way to greatness! 🌱✨
References
Szczepańska-Gieracha et al. (2022). Innovative Use of Biodex Balance System to Improve Dynamic Stabilization and Function of Upper Quarter in Recreational Weightlifters. Medicina (MDPI)
Behm & Anderson (2006). The Role of Instability with Resistance Training. PubMed
Kibele & Behm (2019). The Short- and Long-Term Effects of Resistance Training with Different Stability Requirements. PubMed
Behm et al. (2017). Instability Resistance Training for Health and Performance. PMC
Barber-Westin et al. (2015). Effects of Unstable and Stable Resistance Training on Strength, Power, and Sensorimotor Abilities in Adolescent Surfers. SAGE Journals