The All-Power Ball Workout

In early July I was away in Northern Cyprus for my summer vacation. At the hotel I was staying at, they didn’t have a decent gym so I decided to have a 1 week trial with “The Ultimate Exercise Device” that is the NSD Power Ball. For those who are unfamiliar with the Power Ball, it is a ball with a wheel inside which you spin with your wrist. The more turns of the wrist, the faster the wheel spins. This causes the muscles in your upper body to have a work out. Apparently, some people only use the Power Ball to work out their body, so I took that to the test. I aimed to do it for 6mins (3mins each arm) twice a day for 1 week. I recorded the following results.

Note:
Spinning Position Up – Spinning the ball with arm bent up towards shoulders
Spinning Position Down – Spinning ball with arm straight down the side of my body

Monday 09/07/07

7pm
Duration: 7mins
Spinning Position: Up
Pump: Forearms
Slight Pump: None
Pain: Palms
Control: Not very good, 1min for speeding up/changing hands

12am
Duration: 6mins
Spinning Position: Up
Pump: Forearms
Slight Pump: None
Pain: Palms
Control: Not very good

Tuesday 10/07/07

2pm
Duration: 6mins
Spinning Position: Up
Pump: Forearms
Slight Pump: None
Pain: Palms and fingers
Control: Not very good

2am
Duration: 6mins
Spinning Position: Up
Pump: None
Slight Pump: Forearms
Pain: Thumbs and little fingers
Control: Not very good, ball kept sliding out of hand

Wednesday 11/07/07

6:30pm
Duration: 6mins
Spinning Position: Down
Pump: Forearms, Biceps
Slight Pump: Triceps
Pain: Whole hand
Control: Not very good, ball kept sliding out of hand

9:30pm
Duration: 6mins
Spinning Position: Down
Pump: Forearms, Biceps
Slight Pump: Triceps
Pain: Whole hand, mainly in fingers and thumb
Control: Quite good, only slight lose of control

Thursday 12/07/07

6:30pm
Duration: 6mins
Spinning Position: Down
Pump: Forearms
Slight Pump: Biceps, Triceps
Pain: Palms, little finger on left hand
Control: Very good, kept ball spinning quite fast, only slight lose of grip

10:45pm
Duration: 6mins
Spinning Position: Down
Pump: Forearms
Slight Pump: Biceps, Triceps
Pain: Palms, little finger on left hand
Control: Excellent, constant fast spinning and no loss of grip

Friday 13/07/07

6:30pm
Duration: 6mins 30secs
Spinning Position: Up
Pump: Forearms
Slight Pump: Biceps, Triceps
Pain: Palms, little finger on left hand
Control: Very good except extra half minute on left arm due to loss of control at the end

12am
Duration: 6mins
Spinning Position: Down
Pump: Forearms
Slight Pump: Biceps
Pain: Slight pain in palm and little fingers
Control: Excellent, went faster at points otherwise kept a good constant speed

Saturday 14/07/07

6:30pm
Duration: 6mins
Spinning Position: Down
Pump: Forearms
Slight Pump: Biceps
Pain: None
Control: Excellent

11pm
Duration: 6mins
Spinning Position: Down
Pump: Forearms
Slight Pump: Biceps
Pain: Slight pain in left hand towards end
Control: Excellent, went faster with right arm

Sunday 15/07/07

7pm
Duration: 6mins
Spinning Position: Down
Pump: Forearms
Slight Pump: None
Pain: Slight pain in palm of left hand
Control: Excellent, went faster at points otherwise kept a good constant speed

12am
Duration: 6mins
Spinning Position: Down
Pump: Forearms
Slight Pump: Biceps, Triceps
Pain: Palm and little finger on left hand towards the end
Control: Excellent, went faster overall

As you can see, practice makes perfect. The more I used the Power Ball, the easier it was to use. I think I preferred spinning the ball in the down position because I could spin it faster and with more control. However it seems that in the up position I got more of a work out for the whole arm rather than just the forearms. Using the Power Ball seems all great for the arms, but what about the rest of the upper body? My chest may have got a little action on the outer pectorals but that’s about it. The Power Ball did nothing for my back or shoulders. You can forget the lower body, the Power Ball didn’t do jack for that. What it did do for my arms and maybe slightly for chest was help tone it, not help it grow.

One main issue I had with this device was the grip. I found that the ball would move out my hands at points, especially my left hand, and become very frustrating. Would the use of gloves help keep better grip whilst using the Power Ball? Could gloves also prevent the pain I got in my little fingers and palms?

It seemed to help to walk as I was spinning the Power Ball. I would slowly walk up and down the hotel room whilst spinning. It gave me some sort of rhythm. It seemed to beat standing still. I also tried not to think about how I was spinning the ball because that made me lose control. However, only when mastered can you do it naturally and not think about how you are spinning it.

To sum up my experiment, the Power Ball is a decent extra along side a proper gym program, however it is not needed. It did make my wrists stronger and could be good to do before press ups. For being abroad and having the lack of a gym, it is good to keep your muscles active, but swimming and working out without the use of gym equipment beats using the Power Ball. For bodybuilding, the Power Ball is merely a toy, but for other sports like Tennis or Golf, it may be of some help.

NSD Power Ball Website

One thought on “The All-Power Ball Workout

  1. The POWER BALL sounds like a light exercise, something for someone who tone up rather than build up. I can’t see you using that POWER BALL all that much but it sounds like something I’d use.The POWER BALL looks awesome, it’s totally worth buying one just to place it next to the TV or something,

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