The Powerball is an engineered gyroscope that consists of a spinning rotor encased in a solid sphere. This handheld gyro provides a workout through resistance training and can generate between one and 40 pounds of resistance by spinning at almost 15,000 rpm. With no electric motor or batteries, the resistance generated by the Powerball comes from the motion of your wrist and fingers.
Extend your arm at a 45-degree angle from your side. Rotate the wrist in a counterclockwise motion to focus on the muscles in the forearm. This works the upper portion of the forearm. To work the lower forearm, hold your arm in the same position, but rotate your wrist in a clockwise fashion.
To work the bicep muscle, bend your arm at the elbow so that your elbow is at a 90-degree angle to your body. This is the same starting position as if you were holding a barbell preparing to do a bicep curl. Rotate the ball in a counterclockwise motion while you angle your wrist slightly toward your body.
Position your arm almost straight down by your side. Hold the ball to where it is slightly located in front of you. Rotate the ball counterclockwise.
Hold your arm straight down by your side, just as you would for the pectoral exercise. The difference is that you will rotate the Powerball in a clockwise motion. This will create a burning sensation in your deltoid area.
Fingers and Grip
Simply by using the Powerball to perform other exercises, it will also improve your finger strength and grip. As the ball generates higher speeds, you will be forced to maintain a firmer grip.
By regularly using the Powerball to work different areas of the body, you will also improve wrist strength. The speed at which the Powerball is used is not a factor in this. At all speeds and arm angles the wrist is supporting the power of the ball in motion therefore increasing your wrist strength.
- Photo Credit Joseph Gareri/iStock/Getty Images
How to Exercise After Carpal Tunnel Surgery
With any surgery, rehabilitation is important after your procedure. When you have carpal tunnel surgery, rehabilitating your hand is extremely important. While...
How to Use a Powerball
The powerball gyroscope is a gyroscopic wrist exercising tool that many athletes use to strengthen and tone their wrists, forearms and shoulders....
How to Play Powerball
Powerball is run by the Multi-State Lottery Association (MSLA). It is played in 42 states, Washington, D.C., and the U.S. Virgin Islands....
How to Win The Powerball
Learn how to win the Powerball. If you want to learn how to win the Powerball all it takes is a lot...
How to Train With a Power Twister Bar
The power twister bar is used to build upper body strength. Most bars are made of steel with plastic grips at each...
The Best Exercise Machine for Beginners
The exercise machine that is best for beginners is the lat pull-down machine, which should be set to 40 or 50 pounds...
Medicine Ball Core Exercises: Bridge
For the bridge exercise, try placing a medicine ball between the knees for an added strength element. Learn to do bridge core...
Exercises for an Exercise Ball
An exercise ball is a soft, elastic ball that can be used to do a number of exercises, such as wall squats...
Carpal Tunnel Treatment Exercises
Carpal tunnel syndrome is a condition of the forearms, hands and wrists where the median nerve becomes irritated, causing pain in the...