12 Best Exercises for Bowlers


When you are doing bowling, it could be said that specific muscles and areas of the body will be used more often than others.

This article provides you with information about several exercises that you could do to improve your skill in doing bowling.


12 Best Exercises you Can Do Before a Bowling Game


Bowling requires the flexibility of your body to prevent some injuries and strains. Besides, flexibility also can maximize bowlers’ skill in throwing the bowling ball.

You are encouraged to do stretching activities, especially to improve the flexibility of some essential areas of your body, such as wrists, arms, shoulders, upper back, and also upper legs.

There are some movements for doing stretching, for instance, lunges, overhead stretch, wrist flexion and extension, and cross stretches.


2.) Lunges

To do lunges, you can place your hands on the hips and then move one foot forward to another.

You have to keep your back straight while bending your forward knee to make your weight is forward.

Try to repeat it for 8 to 12 times for each leg.


3.) Overhead Stretch

Overhead stretch is quite easy to practice; you only need to lift your arm over your head and bend down one hand at the elbow.

You have to make sure that your fingers touch the back of your neck.

Try to hold it for a while and repeat it for 2 to 3 times for each arm.


4.) Wrist Flexion and Extension

Wrist flexion and extension can be done by extending your arm in front of you while another hand grasps the fingers and pull down until a stretch happens along your forearm.

Hold this position for 10 seconds. Repeat it for 2 to 3 times for each arm.


5.) Cross Stretches

Cross stretches is usually done before doing any sports activities.

To practice cross stretches, you can pull the arm horizontally in front of your body and chest until you feel a stretch along your shoulder.

Hold this position for about 10 seconds and repeat it 2 to 3 times for each arm.


6.) Cardio

Although it is not like other sports which require so much cardio activities while doing it, cardio in bowling plays a significant role than you think before.

While doing bowling, you have to stay fresh and focused during the game, especially if you are facing a bowling tournament.

Therefore, having a regular cardiovascular exercise is essential to do before doing bowling sport.

A study said cardiovascular exercise could lessen fatigue that the bowlers usually have for about 65 per cent. Swimming is one of the best exercises for bowlers.

It is very recommended to do. You can try to do swimming for about 20 minutes a day, and three days a week.

By doing swimming, you will train your heart to be maximum pumped for several minutes.


7.) Strength Workouts

The most significant factor in bowling is probably your strength as bowlers when doing exercises.

Having a good power allows you to grip the ball comfortably while holding your body in the correct position before throwing the bowling ball out.

There are some activities to do strength exercises, such as squats, push-ups, dumbbell curl, and sit-ups.

You are recommended to do all of these workouts three days a week.


8.) Squats

Squats could be easily done by spreading your legs in shoulder-width.

After that, you can place the arms in front of your body.

While keeping you back straight, try to bend your knee until you have a parallel position of your thighs and floor.

You can decide to repeat these movements for ten times.


9.) Push-ups

To do push-ups, try to lay on your stomach on the ground.

Your hands should be placed against the floor.

Try to keep your back straight while pushing your entire body off the floor.

The areas of the body that should be touched the floors are your toes and palms.

or beginners, it seems to be quite hard to practice, but it is worth to do to improve your body strength while doing bowling.


10.) Dumbbell Curl

Dumbbell curl can be done quickly by using a weight.

You can start to do dumbbell curl by standing straight with the arms at your side.

Until your palms face forward, you have to turn your hands.

You can hold a weight in each arm, bend your arm and lift the weight in front of your chest. When finished, lower your arm back down slowly.


11.) Sit-ups

To do sit-ups, you can do it alone or with the help of a trainer or other people or even your friend.

Sit-ups can be practised easily by laying your back on the floor while bending your knees up but keeping your feet flat to the ground.

Your hands should be on either side of your head. Try to lift your head, neck, and shoulders off the ground.

After that, you can lower your head back to the floor.


12.) Squeezing

Improving your finger grip strength can be easily practised by gripping things with the fingers.

It is one of the best exercises for bowlers and also the simplest way that you can do compared to other activities that have been mentioned above.

What you can do to practice this is by squeezing a stress ball, or maybe a tennis ball in random intervals during the day.

This exercise can improve the strength of your fingers while handling the bowling ball later.

This exercise is also can be done while working or watching TV or doing something else as long as your hand is free of doing nothing.



Like all sports do, bowling is included as a sport that needs training and activities to improve the skill.

If you are bowlers, you need these 12 best exercises for bowlers so that you will have good strength and position when throwing a 15-pound bowling ball down a sixty-foot lane.

Not only strength and posture, it also requires right concentration since throwing a bowling ball could cause you injury if you are not careful enough.

Therefore, it is vital to add exercises to your daily routine, especially if you are professional bowlers.