Swiss ball exercises are widely used to build core muscle strength and promote spinal stability. Several recent studies found that whole-body exercises such as squats, cleans, and snatches overload core muscles better than isolation exercises performed on Swiss Balls. An Australian study of advanced Swiss ball exercises led by Paul Marshall found that Swiss ball rolls and bridges caused significant activation of the abdominal and spinal muscles. While these exercises caused enough muscle activation to trigger a training response, people in the study had trouble maintaining a neutral spine, which could make advance Swiss ball exercises dangerous. The goal during most sports movements, particularly those involving rotation, should be to maintain a stiff, neutral spine and generate power from the legs and hips. Good technique is critical for maximizing force and reducing the risk of injury to the spine.
