Know it and exercise well

Powerball is greatest exerciser for your hands, arms and body. And as with any other exerciser, some explanation is needed about what you can do with it and how.

Holding

There are several types of grips. Most common is when ball is down with counter side facing to your palm. You can also hold it in opposite manner, this one is good for people with smaller hands (children, ladies). You can hold it with 3 fingers: thumb, index and middle. Two fingers: thumb and index in ring. No thumb, just 4 fingers and palm. You can hold Powerball with just finger tips, with palm not touching it. It is possible to hold Powerball with both hands simultaniousely, fingers crossed. More exotic is holding Powerball between your arm and forearm, underarm, and between your legs. You can also use leg support devices.
All these different ways of holding Powerball are allowing different exercises for different muscles and groups of muscles.
For beginners I strongly recommend using wrist strap. With weak grip and beginners technique you can easily drop your Powerball down and that doesn't do any good to it.

Direction

As you probably understood already, You can do clockwise and anti-clockwise rotations. Both must be used. Using different rotation directions works out different muscles in your hand.

Speed ranges (Plastic)

• 6000-8000 rpm. Relaxation and Rehabilitation
• 8000-11000 rpm. Light strength. Beginners high speed records
• 11000-13000 rpm. Heavy strength. Experienced powerballers high speed records
• >13000 rpm. Very heavy. World Best Level High Speed Records

Managing the speed

There are 2 main types of Powerball speed managing:

• Slow increase and maintain strongly, also called "Gripper"
• Impulsive accelerations and releases, also called "Burst" or Eduard Technique (Edtech)
  

Both are allowed, although my favorite is "Gripper". Also, must say that Edtech is no good for your Powerball, it could damage it and even destroy.

Hand positions

You can keep your hand/arm lower/higher, in front of you and behind, far from your body and close to it. Different positions will work your different muscles. The best explanation of common exercises you can find in Akis Complex.

Strength, high speed and marathon

Those are different modes of running Powerball. Strength means that you have to do maximum number of revolutions in some certain period of time: 30, 60 and 90 seconds. High speed mode is about achieving maximum speed of Powerball rotot rotation. There is left hand, right hand and both hands high speed scores registering. Marathon means how fast you can make 1,000,000 rotations. There is also Super-Marathon which is about 10,000,000 rotations. Regular marathon takes about 2 hours to run. Super-Marathon is about continuous powerballing for 24 hours non-stop. Please, note that Plastic, Heavy Metal (Phantom) and Light Metal (Raptor) Powerballs have different physical characteristics, so scores of these three have different meanings, and must be registered in separate tables. 13000 rpm on Raptor is approximately 8500 on Phantom and about 11000 on Plastic.

UPC (Ultimate Powerball Challenge)

Although high speed scores and strength scores you can register separately the real number that shows how good you are mastering Powerball is UPC. UPC is a sum of 30s, 60s, 90s strength runs and one high speed run.

UPC = S30 + S60 + S90 + HS

Each run is done one hand only, with the rest time of 1 (one) minute between runs. You can collect UPC for each hand separately or you can do the Full Round UPC (FUPC). While doing Full Round UPC there is no rest time at all, right hand rests when you run left hand and visa versa. However hand switching time is allowed which should be no longer than 10 seconds.

FUPC = S30r + S30l + S60r + S60l + S90r + S90l + HSr + HSl.

Doing UPC and FUPC is already good exercise although you might build your own workout plan.

Akis complex

Here you can look at exercise complex of World Greates Powerballer Akis Kritsinelis.

Akis Complex


HHH

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