Exercises With Power Balls

A power ball resembles a rubber medicine ball with a handle carved into it, making it function like a kettlebell. You can use it like a kettlebell for strength and power training, however, unlike a kettlebell, its rubber material would not cause injury easily and would not damage the floor or the powerball itself if you drop it. Also, you can throw it the air and let it land on the ground without causing damage, which is ideal for athletes who want to improve their throwing power.

Basic Swings

The swing generates a lot of momentum control which is produced in your legs and hips. This teaches you how to use your lower body to generate force and transfer it to your upper body. This is concept is used in nearly all sports, such as baseball pitching and vertical jumps.
Hold a powerball in one hand and stand with your legs hip-width apart. Bend your legs and hips and swing your arm back to initiate the swing. Push your hips and swing your arm forward until it is parallel with the ground. You can choose to swing with your swinging arm starting from your side or between your legs.
Once you are familiar with the momentum, progress to swinging the weight above your head with your arm fully extended. Your arm should be perpendicular to the ground. Also, you may use two powerballs for the basic swings.

Windmill

This exercise trains shoulder and trunk stability with hip and leg mobility. Be sure that you do not have any pain in your joints before attempting this.
Stand in the same position as the previous exercise and hold a power ball overhead with your right arm. Step forward with your left leg and place your left hand on your left thigh. Slowly bend forward at your hips while sliding your left hand down your leg. Keep your right arm up the entire time. As you bend down, your body will naturally twist to the right. Go as low as you can and look up at the powerball.
When you reached your maximum range of motion, slowly return to start position while keeping your right arm straight up over your head.

Squat Press

Like the basic swings, the squat press is a total body strength exercise that transfers energy from your hips and legs to your upper body in order to lift a weight.
Hold a powerball in each hand over your shoulders and squat as low as you can. Exhale and stand up, pressing the weights overhead by using your body, not your shoulders or arms. You can also do this with one arm or one leg in front of the other.