It’s in the wrist. We usually hear these words when we have issues with our throw and these words are true enough, especially if you have weak wrists. Fortunately, you can strengthen your wrists and increase your bowling average in the process.
Wrist Flexion and Extension
Picking up and throwing a heavy bowling ball takes its toll on the wrist particularly on its normal flexion and extension. Flexion refers to the wrist’s forward bending at approximately 70 to 90 degrees while extension is the wrist’s backward bending at about 65 to 85 degrees. Both movements are necessary for daily activities, too, such as for lifting heavy objects (flexion) and for opening the car door (extension).
Perform the following exercise to strengthen your wrists’ ability to perform both movements:
- Get two dumbbells.
- Kneel beside a bench.
- While holding a dumbbell in each hand, rest your forearms on the bench. Your wrists should be hanging off the edge of the bench by about 2-3 inches with your palms facing up.
- Curl both wrists into your body slowly.
- Repeat 12 times.
- Turn your hands over so that your palms are now facing down.
- Raise your hands toward your body 12 times.
Perform three sets of 12 in the forward and backward direction.
Pronation and Supination
If you want a great spin for your curved shots, you should consider performing the following exercise:
- Lift two light dumbbells, one in each hand.
- Sit on a bench with your knees relaxed in front of you.
- Place your forearms on your thighs such that your hands are in front of your knees. Your palms should be facing each other and the dumbbells are pointing up.
- Turn your palms up and slowly roll them until they are in a facedown position. Be sure to keep your forearms on your thighs.
Repeat the exercise 15 times for each set and for three sets.
You are well-advised to buy a wrist roller, a small bar with a rope in the middle and a weight at the end of the rope; the weight is usually 10 pounds but it can be adjusted. It’s a great tool for developing strength in the forearm and wrist so it’s widely considered as a must have for serious bowlers.
- Grip the bar with both hand using an overhand grip.
- Raise the bar straight out in your front.
- Roll each of your wrist one at time in an upward motion until the weight is pulled to the bar.
- Reverse by lowering the weight.
Perform three sets with five reps each set.