Bowling requires a combination of strength, endurance, and accuracy. While your lower body provides the power and stability, your upper body controls the direction and speed of the ball. A strong upper body enables you to maintain the correct posture and form throughout the delivery, reducing the risk of injury and improving your overall performance. If you regularly bowl at BOWLMOR, here are some exercises to try.
The Best Upper Body Exercises for Bowlers:
Shoulder Presses
Shoulder presses are one of the best exercises for strengthening the deltoid muscles in your shoulders. Strong shoulders are crucial for maintaining the correct arm position during the delivery, which can improve accuracy and reduce the risk of injury.
To perform a shoulder press, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells to shoulder level, with your palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back down to shoulder level.
Rows
Rows are an effective exercise for strengthening the muscles in your back and shoulders, which are essential for maintaining the correct posture during the delivery. Rows also enhances grip strength, which can increase your ball speed.
To do a row, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and lean forward from your hips, keeping your back straight. Pull the dumbbells up towards your chest, keeping your elbows close to your sides. Lower the dumbbells back down to the starting position.
Push-Ups
Push-ups are a classic exercise that targets the chest, shoulders, and triceps. Strong chest muscles boosts stability and accuracy during the delivery.
To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body towards the floor, keeping your elbows close to your sides. Push back up to the starting position.
Bicep Curls
Bicep curls are an effective exercise for strengthening the muscles in your arms, which are essential for maintaining the correct arm position during the delivery.
To do this, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back down to the starting position.
Tricep Extensions
Tricep extensions target the muscles at the back of your upper arm, which are crucial for maintaining the correct arm position during the delivery.
To do this, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells overhead with your arms fully extended, then lower them behind your head, keeping your elbows close to your ears. Raise the dumbbells back up to the starting position.