Power Systems Power VersaBall User manual

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
Power VersaBall
®
Guidelines, Exercises
and Inflation
Instructions
For more information on the Power VersaBall®
and other training products and programming contact

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
Power VersaBall®
Exercise gym balls / stability balls offer a dynamic training environment for a
variety of exercises at a variety of difficulty levels. Serious injury can occur when
not used properly. Power Systems brand gym balls are 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 VersaBall®.
•The maximum loading capacity on the regular Power VersaBall®is
5000 lbs. or 2273 kg. static and 2000 lbs. or 909 kg. dynamic.
•Inspect your Power VersaBall®prior to each use. Look for any nicks,
scratches, cuts, worn spots, or any other defect that may cause the
ball to break during use.
•DO NOT USE ball if damage or other defects are found. Discard and
replace immediately. Do not attempt to repair or patch a damaged
ball.
•Power VersaBalls®are designed for indoor use. Do not use the ball
outdoors.
•Power VersaBalls®are not toys. Children should only use with adult
supervision.
•Only use the ball in an open space away from furniture, walls or other
equipment. Inspect the floor surface for any small objects that could
puncture the ball.
•Do not exceed the maximum or suggested weight capacity for your
ball.
•Do not wear jewelry, rings, watches, belt buckles or other sharp
objects that could puncture the ball.
•Maintain optimal posture when exercising on the ball. To avoid
possible back injury, do not bounce on the ball while bending or
twisting the spine.
•Avoid prolonged exposure to sunlight or water.
•Keep the ball away from direct heat sources such as heaters and
fireplaces.
•Life expectancy of this product is consistent with the amount of usage
sustained. As a precaution, gym balls should be replaced every year if
used in an institutional or commercial setting and every two years if
used strictly for personal use.
•Always consult your physician before beginning any exercise program.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
POWER SYSTEMS, INC. ASSUMES NO LIABILITY FOR INJURY OR
DAMAGES THAT MAY OCCUR WITH USE OF THIS PRODUCT. POWER
SYSTEMS WARRANTS THAT THE DESIGN OF THE POWER
VERSABALLS/STABILITY BALLS IS IN CONFORMANCE WITH ALL
APPLICABLE DESIGN STANDARDS, RULES, SPECIFICATIONS,
REGULATIONS AND PRODUCT QUALITY STANDARDS APPLICABLE TO
SUCH POWER VERSABALLS/STABILITY BALLS, THE INDUSTRY USING
THE POWER VERSABALLS/STABILITY BALLS AND AT THE TIME OF
SALE, THE POWER VERSABALLS/STABILITY BALLS SHALL BE FREE
FROM DEFECTS IN WORKMANSHIP OR MATERIALS. POWER
SYSTEMS EXPRESSLY DISCLAIMS ALL WARRANTIES OF ANY KIND
RELATED TO THE POWER VERSABALLS/STABILITY BALLS OR THEIR
SPECIFICATIONS OR DESIGNS, WHETHER EXPRESS, IMPLIED OR
STATUTORY, INCLUDING WITHOUT LIMITATION THE IMPLIED
WARRANTIES OF TITLE, MERCHANTABILITY AND FITNESS FOR A
PARTICLUAR PURPOSE.
Inflation Instructions
The Power VersaBall®is a unique stability ball that can be custom inflated from
55 to 75 cm to meet the needs of the majority of users. Please refer to the chart
below for assistance in determining what size to inflate the Power VersaBall®.
IMPORTANT: Balls must be only partially inflated (80% full) and left
unused for a period of 24 hours before first use. After 24-hour waiting
period, balls can be inflated to the maximum size and used. Failure to
inflate properly can result in ball deformation.
Balls must be measured when inflating to insure the correct diameter of the ball.
Mark a line on the wall the distance from the floor that you need your ball
diameter to be. A size chart with conversions from centimeters to inches is
provided below:
User Height Recommended Ball
Size
Approximate
Diameter at 80% of
Maximal Inflation
Final Diameter
After 24 Hours
5'1" to 5'7" 55 cm 44 cm or 17.5" 55 cm or 22.0"
5'8" to 6'1" 65 cm 52 cm or 20.5" 65 cm or 25.5"
6'2" to 6'7" 75 cm 60 cm or 23.5" 75 cm or 29.5"
Hold a yardstick as level as possible on top of the ball while inflating. When the
yardstick is level with the mark on the wall, your ball is inflated to its maximum
diameter. Once the ball is properly inflated, fully insert the plug to seal the ball.
Balls can be used slightly under inflated to fit the individual user; however, never
over inflate the exercise ball. Never use sharp objects such as scissors or knives
to remove the plug.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
CAUTION: Always use a spotter when exercising with a stability ball. Failure
to utilize a spotter can result in serious injury!
Crunch
START: Start by sitting forward on the ball so
that primary contact is between the ball and the
user’s lower back/hips. The shoulder blades
should be lightly contacting the ball at this time.
Feet should be spaced about shoulder width in
front of the user with the soles of the feet flat on
the floor. Arms should be crossed over the chest
with hands on the opposite shoulders.
ACTION: Perform a traditional crunch contracting
the abdominal muscles which will cause the
upper body to curl upwards. Pause briefly when
the abdominals are completely contacted then
slowly lower back to the starting position.
Continue to repeat movement for duration of the
training set.
ADVANCED: Increase the level of instability by
moving the feet closer together prior to
performing this exercise.
Bridge Hip Extensions
START: Lie against the ball so that the shoulders
are in contact with the top of the ball. The feet
should be spaced approximately shoulder width
apart with the soles flat on the floor. The arms
can be out from the body or at the sides. There
should be a slight bend in the knees and hips.
ACTION: Extend the hips upwards until they are
parallel to the floor. Hold the extension for 2 to 5
seconds, then slowly lover the hips towards the
floor.
ADVANCED: Once in the bridge position, extend
the leg of one leg lifting the foot off of the floor as
illustrated.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
Single Leg Curl
START: Lying on the floor position one leg so
that the lower portion of leg and heel are in
contact with the upper portion of the ball when
the leg is straight. The other leg should is
positioned on the floor alongside the ball. The
arms can be positioned comfortably anywhere
along the side of the body. The closer the arms
are to the body the more difficult the drill.
ACTION:Contract the abdominals, hip flexor and
hamstring simultaneously to pull the heel in
towards the buttocks. Press the heel into the ball
throughout the movement. Continue to pull the
ball in until the ball is near or in contact with the
buttocks. Pause briefly then slowly return to the
starting position.
Hip Extension
START: Laying on the floor position the legs so
the lower leg and heels are in contact with the
upper portion of the ball when the legs are
straight. The arms can be positioned comfortably
anywhere along the side of the body. The closer
the arms are to the body the more difficult the
drill.
ACTION:Contract the abdominals, glutes and
hamstrings to press the hips upwards into
extension. Hold the extension for 2-5 seconds
and then slowly return to the starting position.
Push-up on the Ball
START:Place hands on top of the ball and step
backwards to position the chest over the top of
the ball while the feet remain in contact with the
floor. The torso, hips and legs should now be
aligned in a straight line.
ACTION: Bend at the elbows until they are at 90
degrees. To reduce the strain on the shoulder
girdle, keep the elbows below the shoulders
during this exercise. Once the elbows are at 90
degrees pause briefly then extend arms till they
are straight.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
Prone Push-up
START: Lie on the stability ball so the abdomen
is on top of the ball. Extend the arms out in front
until the hands are flat on the floor. Walk the body
forward until the lower shins and ankles are on
top of the ball. Keep the core muscles tight to
keep the torso, hips and legs aligned. The hips
should not sag downward at any time during this
exercise.
ACTION: Bend the arms until the elbows are at
90 degrees. To reduce the strain on the shoulder
girdle, keep the elbows below the shoulders
during this exercise. Once the elbows are at 90
degrees pause briefly then extend arms till they
are straight and the original starting position is
attained.
Twists
START: Lie on the Power VersaBall® so that the
upper portion of the torso is positioned on top of
the ball. The feet should be firmly on the floor
with the hips elevated to parallel with the floor.
Have your spotter assist you with grabbing the
weight implement of choice (kettlebell, dumbbell,
medicine ball, etc.). Extend the arms positioning
the weight above the head. Always consult with
your trainer / coach to determine the appropriate
weight. Performing this exercise with excessive
weight could result in severe injury. Always have
a spotter ready to assist in the control of the
stability ball and weight if necessary.
ACTION: Keeping the arms at full extension
rotate the upper body to one side while pressing
the upper torso into the stability ball. Continue
until the arms are parallel with the floor or through
your natural range of motion. Pause and then
rotate 180 degrees in the opposite direction. Now
return to the starting position. This completes one
repetition. Repeat for the prescribed number of
repetitions to complete one set.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
DB Bench Press:
START: Lie on the Power VersaBall® so that the upper
portion of the torso is positioned on top of the ball. The
feet should be firmly on the floor with the hips elevated
to parallel with the floor. Have your spotter place the
dumbbells into your hands and position the dumbbells
so that they are in contact with your chest. Always
consult with your trainer / coach to determine the
appropriate weight. Performing this exercise with
excessive weight could result in severe injury. Always
have a spotter ready to assist in the control of the
stability ball and weight if necessary.
ACTION: Press the dumbbells upwards until the elbows
are at full extension. The dumbbells should be
positioned directly above or slightly below the shoulders.
Keep the core tight and lower the dumbbells in a
controlled manner until they touch the chest / shoulder.
This completes one repetition. Repeat for the prescribed
number of repetitions to complete one set.
DB / Kettlebell Reverse Flys:
START: Lie prone on the Power VersaBall® so that the
mid portion of the torso is positioned on top of the ball.
The feet should be spaced approximately shoulder width
apart with toes firmly in contact with the floor. The
dumbbells / kettlebells should be positioned to the sides
of the stability ball so that they are in line with the
shoulders.
ACTION: Grasp the weights and tighten the core so that
the body is straight. Keeping the core tight and the
elbows slightly bent contract the shoulders and back to
elevate the weights upwards from the floor and away
from the body. Continue to lift through your full range of
motion before lowering the weights in a controlled
manner back towards the floor; however, do not let the
weights make contact with the floor. This completes one
repetition. Repeat for the prescribed number of
repetitions to complete one set.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
Additional Training Aids
The Power VersaBall® can be utilized in combination with a variety of additional
exercise equipment. For variety include dumbbells, tubing, or medicine balls just to
name a few to increase the intensity of your training and to keep your workouts fresh
and exciting.
Power Systems, Inc. offers an excellent selection of dumbbells, tubing products,
medicine balls and other training products to meet your training goals. Contact a
Customer Service Representative at 1-800-321-6975 or visit www.power-systems.com
for more information.
:
Bench Press: (It is advised to utilize a rack or
portable pulling stands for racking the weight bar during
this exercise)
START: Lie on the Power VersaBall® so that the upper
portion of the torso is positioned on top of the ball. The
feet should be firmly on the floor with the hips elevated
to parallel with the floor. Grasp the weight bar with the
desired grip. Always consult with your trainer / coach to
determine the appropriate weight. Performing this
exercise with excessive weight could result in severe
injury. Always have a spotter ready to assist in the
control of the stability ball and weight if necessary.
ACTION: With help from your spotter lift the bar so that
it is positioned over your chest with arms at full
extension. Keep the core tight and lower the bar in a
controlled manner until it touches the chest. Press the
bar upwards to the starting position and repeat for the
desired number of repetitions before re-racking the
weight.