Power Ball Exercises for Incredible Biceps
The increasingly famous Power Ball can now be found in most gyms as a great complement to routines. This special ball helps to work the arms very efficiently. This article will show you the best Power Ball exercises to achieve incredible biceps.
What is the Power Ball?
Let’s find out a little more about this revolutionary fitness tool: the Power Ball. Although it’s a relatively new element, many athletes already know about it and it’s advantages and disadvantages.
It’s a small ball that has a gyroscope inside. You may be asking yourself what it does exactly? It’s a device that spins and provokes a force.
In its early stages, the Power Ball was mostly used by patients undergoing rehabilitation treatments. Then, physiotherapist realized its great potential, not only to recover from traumas, but also to strengthen the muscles in the world of sports.
Due to its small size, you might not believe the force that this device requires for the exercises. However, you must use it carefully and correctly, otherwise, you might injure yourself.
To start using it, all you need to do is pull the string inside so that it starts spinning. Once it does, you can start doing the Power Ball exercises with circular motions. These movements are contrary to the motions that the internal gyroscope makes.
As we practice, the need for the string disappears and just the force of your arms will be enough for the exercise.
With this device, you can work on your shoulders and biceps. Thus, explaining its popularity among amateur (and professional) tennis, basketball, hockey and golf players.
Its small size is an advantage since you can carry it virtually anywhere in your pocket. Additionally, the simplicity of the Power Ball exercises allows you to use it while you’re watching tv or even waiting in line at the bank.
Power Ball Exercises
There is an infinite number of combinations and it can even substitute dumbbells. If you’re looking to work on your biceps, we recommend these Power Ball exercises:
1. Elbow flexion
Grab the Power Ball with one hand and flex the elbow. Move your forearm up and down without raising the elbow above the shoulder or hitting the torso when bringing it back down. You can do this either standing up or sitting down. Perform 20 repetitions before changing arms.
2. Zottman curl
This particular Power Ball exercise is based on a dumbbell exercise. It helps work on the biceps and thanks to the atypical movements, the results are much more noticeable.
You may want to have two Power Balls for this exercise in order to work both arms at the same time. Otherwise, you can work one arm and then change to the other. While standing, extend the arms forward and grab the Power Balls. Make sure the palms of your hand are facing the hips.
Curl your arms up and when they reach the shoulders, turn the wrists so that the palms of your hand face forward. Once you extend the arms, return the hands to the starting position and repeat this 20 times.
3. Bicep flexion (curl)
As with the previous Power Ball exercise, we can choose to do this one with both arms if we have two devices available. Otherwise, working on one arm and then the other is also recommended.
In case of working both arms at the same time, alternate the repetitions. In other words, when one arm comes up, the other one goes down.
Grab the Power Balls while standing and turn your palms to face forward. Flex the elbow and make sure that the ball is as close to the shoulder as possible. Hold the position for a couple seconds and release. At that moment the other arm should rise and do the same exercise. Do 20 repetitions with each arm.
4. Sitting curl
This last Power Ball exercise is widely known at the gym. Firstly, start out by sitting down on a bench with your legs shoulder-width apart. Then grab the power ball with one hand, tilt your torso forward, put your elbow on your right thigh and your left hand on your left knee.
Finally, flex your bicep to raise and lower your forearm, making sure that your hand reaches your shoulder. Repeat this process 20 times and then change sides.
In conclusion, as you can probably see, all of these exercises are quite simple to do and have a low risk of injury. However, remember to perform the techniques with the correct posture and increase difficulty progressively.