• 0:57

    Figure 4 Glute Stretch

    If you feel tightness in your glutes or hips, knowing how to do the Figure 4 Glute Stretch is a must. Bowling is a predominantly lower body dominant. This glute stretch should be done before and after competition. In this premium video lesson, Leah Zahner, Certified Personal Trainer (NASM), demonstrates how to perform the Figure…

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  • 1:18

    Bent Over Barbell Rows

    Rows are an important exercise for bowlers. They help strengthen back muscles and the stabilizers in the shoulders. Tightness and overdevelopment of the chest and bicep muscles are common injuries that bowlers experience, and bent over barbell rows help improve imbalance. Step 1 With the barbell on the floor, utilize your knees to bend down…

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  • 1:16

    Dumbbell and Barbell Upright Rows

    Free weight exercises are a great way to help strengthen the upper body. The stabilizing muscles in your shoulders should be engaged while activating your core throughout this exercise to get the biggest impact. Barbell upright rows will help you increase strength in your upper body, helping you maintain a free and straight bowling arm…

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  • 0:46

    Slider Push-Ups for Increased Strength and Balance

    Traditional push-ups are a great upper body workout. You can increase the level of difficulty of a traditional push-up by incorporating sliders. Most sliders come with two different sides. One side is soft and the other is hard. The soft side is used for harder surfaces like wood, tile, and laminate floors. The hard side…

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  • 0:46

    Improve Coordination and Flexibility with Hip Circles

    Training your upper body to work independently from your lower body requires good coordination and flexibility. Bowling often requires your upper body to move in a different direction than your lower body and hip circles will help your body get used to the idea. In this premium video, Leah Zahner, Certified Personal Trainer (NASM), demonstrates…

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  • 1:14

    Before You Bowl: Wrist Strengthening Exercises

    According to the Hand and Wrist Institute, bowling too many times and too rapidly can magnify the occurrence of wrist tendonitis. Anytime you have repetitive action like bowling, you find yourself susceptible to injury if you are not taking proper care of yourself. In this premium video lesson, Leah Zahner, Certified Personal Trainer (NASM), demonstrates…

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  • 1:14

    Dumbbell Tricep Extension

    The tricep is located on the back of the arm and is made up of three heads: Long, lateral, and medial, which explains the “tri” in tricep. The Dumbbell Tricep Extension is unique to other tricep exercises because it activates all three “heads” throughout the exercise; making your triceps stronger and faster. In this premium…

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  • 1:00

    The Shoulder Sleeper Stretch

    Lifting a 16-lb bowling ball over your head during the backswing on your approach repeatedly can result in shoulder tightness, soreness, instability and loss of internal rotation in the shoulders. This static stretch stretches the muscles in the backside of the shoulder. In this premium video, Leah Zahner, Certified Personal Trainer (NASM), demonstrates the Shoulder…

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  • 1:03

    Strengthen Your Core with the Bicycle Exercise

    Having a strong core helps with balance, posture and strength. There are 35 different muscle groups that make up the body’s core and they can be broken up into four different areas: – Back extensors – Abdominals – Lateral trunk muscles – Hip muscles So it’s safe to say you’re going to have to do…

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