May 2009
Enhance Fitness Newsletter
Stability Strength Training

What is the main goal of stability strength training?
To increase joint stability to help maintain good posture and balance in everyday body movement, and to increase neuromuscular efficiency.  Neuromuscular efficiency is simply defined as the body’s nerves effectively sending messages to the body’s muscles without any interference.

Why is stability strength training important?
Injury Prevention - Stability strength training is an excellent way to increase joint stability to help prevent a potential accident that can occur due to poor stabilization.

Performance Enhancement – Research shows that stability strength training increases core muscle activation that can improve neuromuscular efficiency.  Stability strength training will help an athlete move their body more fluidly and with control.

Stability Strength Training:
  • Improves muscle balance
  • Increases flexibility
  • Enhances control of posture
  • Increases and improves neuromuscular efficiency
  • Enhances joint stability

Training Strategies:
  • Corrective flexibility
  • Core-stabilization training
  • Balance-stabilization training
  • Corrective resistance training in a controlled, but unstable environment
  • Cardio-respiratory training
  • Reactive-stabilization training

Exercise Examples:
  • One-Leg Deadlift
  • Uneven Dumbbell Chest Press on Stability Ball
  • One-Leg Bicep Curls
  • Lunge with T-out (hip extension)

Enhance Personal Training and Athletic Performance, Inc. © 2009
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One-Leg Deadlift

















Uneven Dumbbell Decline Chest Press on Stability ball













One-Leg Bicep Curls


































Lunge with T-Out (Hip Extension)















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For more information, contact Mike Padua 312.401.1169 mike@enhancept.com