Power Systems POWER GRIP-BALL Operating manual

For more information regarding the Power Grip-Ball™ Shell
or other training products and programs, contact:
Power Systems, Inc.
1-800-321-6975
www.power-systems.com
Copyright © 2007 by Power Systems, Inc.
Rev B. 10/07
POWER GRIP-BALL™ SHELL
IMPORTANT INFORMATION
PLEASE READ AND KEEP
DISCLAIMER
The following guidelines should be observed when using the Power Grip-Ball™ Shell.
•Always consult your physician before participating in any physical activity.
•Read all instructions carefully before using.
•Inspect the Power Grip-Ball™ Shell prior to each use. Verify that the plug is firmly in place and
that the shell is intact.
•If plug is loose, use the appropriate tool to re-secure the plug. If plug cannot be secured or shell is
cracked, do not use the Power Grip-Ball™ Shell. Promptly contact a Power Systems
representative for warranty information and replacement.
•Always use the Power Grip-Ball™ Shell on a level surface free from obstructions.
•Power Grip-Ball™ Shell is not a toy. Children should only use with adult supervision
•Power Systems, Inc. assumes no liability for injuries, accidents or damage that may occur with
the use or misuse of the Power Grip-Ball™ Shell.

For more information regarding the Power Grip-Ball™ Shell
or other training products and programs, contact:
Power Systems, Inc.
1-800-321-6975
www.power-systems.com
Copyright © 2007 by Power Systems, Inc.
Rev B. 10/07
POWER GRIP-BALL™ SHELL
The Power Grip-Ball™ Shell is intended for dynamic training exercises of varying difficulty. These
exercises target users of multiple skill levels and can be performed in multiple training environments.
The design of the Power Grip-Ball™ Shell allows for the user to add or remove weight to customize their
resistance training level. Serious injury can occur if not used properly.
Power Systems Power Grip-Ball™ Shell is intended for use only as described in the enclosed
instructions. Other uses are not recommended. In addition to the enclosed instructions for use, please
observe the following precautions each and every time before using your Power Grip-Ball™ Shell.
Prior to assembling the Power Grip-Ball™ Shell, check to verify that all parts are included. Upon
inspection if any parts are damaged or defective, do not continue with assembly. Contact Power Systems
Customer Service to receive information related to warranty and parts replacement.
Assembly:
1. Carefully remove the plastic plug located in the top of the shell by gently prying under the edge
of the plug.
2. Add the desired amount of filler – sand is recommended, to the Power Grip-Ball™ Shell. You
can add up to approximately 8 pounds of filler for a maximum training weight of 10 pounds.
Please refer to the chart below for assistance in determining the correct amount of filler to add.
Training Weight Filler Required Training Weight Filler Required
3 lb. Ball 1 lb. 7 lb. Ball 5 lb.
4 lb. Ball 2 lb. 8 lb. Ball 6 lb.
5 lb. Ball 3 lb. 9 lb. Ball 7 lb.
6 lb. Ball 4 lb. 10 lb. Ball 8 lb.
Exercises:
1. FRONT RAISE: Grasp the handle on the Power Grip-Ball™ Shell with the hand of the arm to
be exercised. Keeping feet shoulder width apart, bend slightly at the knee while keeping the torso
erect. Keeping the arm extended, position the Power Grip-Ball™ Shell directly in front of the
thigh. Slowly raise the Power Grip-Ball™ towards shoulder level. Avoid raising the Power
Grip-Ball™ Shell above the shoulder to reduce the risk of shoulder impingement. Pause briefly
and then return the arm to the starting position.
2. BICEP CURL: Grasp the handle of the Power Grip-Ball™ Shell keeping the palm of the hand
facing up. Start with feet shoulder width apart with a slight bend in the knees. Maintain an
upright torso and look straight ahead. Keeping the upper arm stationary beside the body curl the
arm, bringing the Power Grip-Ball™ Shell up towards the chest/shoulder. When the bicep is
fully contracted, pause briefly and then extend the arm back to starting position.

For more information regarding the Power Grip-Ball™ Shell
or other training products and programs, contact:
Power Systems, Inc.
1-800-321-6975
www.power-systems.com
Copyright © 2007 by Power Systems, Inc.
Rev B. 10/07
3. LATERAL RAISE: Grasp the handle of the Power Grip-Ball™ Shell with the palm facing
towards the midline of the body. Standing erect, slowly raise the arm directly away from you.
Keep the palm on the hand facing downward. The elbow should always be level with or above
the Power Grip-Ball™ Shell to reduce the risk of injuring the shoulder girdle. When the arm is
parallel with the ground, pause briefly and then slowly return the arm to its starting position.
Repeat as desired.
4. UPRIGHT ROW: Start with the Power Grip-Ball™ Shell held between the thighs. Feet should
be shoulder width apart, knees bent. The waist should be bent just enough to keep the torso in an
erect position. To complete the exercise attempt to raise the Power Grip-Ball™ Shell directly
upwards towards the shoulders, bending the arm at the elbow. Keep the ball close to the body
throughout the lift, while keeping the elbow out to the side of the body. At the top of the lift the
ball should be just below the shoulders. Pause briefly and then return slowly to the starting
position. Repeat with the other arm.
5. INTERNAL/EXTERNAL ROTATION: Start with the Power Grip-Ball™ Shell securely held
in the hand of the arm to be exercised. Flex the elbow to 90 degrees while keeping it in contact
with the body. The Power Grip-Ball™ Shell should be extended out in front of the body, with the
forearm parallel to the ground. Slowly rotate your arm at the shoulder, moving the ball in
towards the abdomen. Pause upon contact with the abdomen and reverse the rotation until the
ball is extended outwards from the side of the body. The amount of external rotation will vary by
individual. DO NOT attempt to force rotation at the shoulder, as this could result in injury.
6. POWER SIDE THROWS: Start with Power Grip-Ball™ Shell securely held at arms length
away from the body. Using the legs and torso twist as if trying to reach behind the back. When
you cannot reach any further, quickly rotate in the opposite direction, acceleration the Power
Grip-Ball™ Shell. Release the Power Grip-Ball™ Shell as the ball passes in front of the body.
Allow the arm to follow through past the opposite leg to naturally decelerate the body. Repeat as
desired. NOTE: Due to the intense effort of this exercise, the user is advised to wait
approximately 3 minutes between throws. Repeat with other arm.
Another variation is to reverse the rotation of the body, starting with the ball in front of the
opposite leg and then rotate across the front of the body releasing the ball as the arm extends
laterally from the body.
7. OVERHEAD THROWS: Start with the Power Grip-Ball™ Shell positioned in front of the
body, between the legs. Initiate the exercise by squatting down, as if to perform a vertical jump.
Forcefully extend at the ankles, knees and hips while keeping the shoulders back and torso erect.
As the legs reach full extension quickly accelerate the ball upwards using the shoulder, arm and
back muscles. As the arm extends overhead, release the Power Grip-Ball™ Shell and step
forward. Follow the flight of the ball to prevent the ball for landing on the user.