Health and Wellness


Classic leg strength builders help your bowling balance FITNESS


uring the re- cent Team USA men’s


training camp, we tested the leg strength of the bowlers. We had each bowler stand on one leg and slowly extend his op- posite foot as far out


along the floor as pos- sible. To get maximum extension, the athlete had to essentially do a one-legged squat. Then we tested the athlete’s other leg. Not surprisingly, these elite athletes displayed great bal-


DON’T KNOW SQUAT? D


ance, which means they have great strength in both legs. And why is that impor- tant?


Leg strength is one of the keys to balance, and good balance is one of the keys to being a good


FITNESS, HEALTH AND NUTRITION TIPS TO MAKE YOU A BETTER BOWLER


bowler, particularly in the finish position. The easiest and most effective exer- cise to help increase your leg strength is the squat, in part because squats don’t require weights or a gym. Squats concen- trate on the quads in the front, and ham- strings and glutes in the back, and they can be done virtually anywhere.


At the start, try


BALANCING ACT: Click on the play button (above) to view Team USA’s Shannon O’Keefe demonstrate the proper technique for leg-building exercises.


doing squats without weights and concen- trate on technique. With your hands on your hips, begin by flexing the hips and knees slowly, main- taining a flat or slightly arched back. Your eyes should be focused straight ahead or slightly upward, your head slightly tilted back; this will help you keep your back straight. Keep the body’s weight over the mid-


10 USBOWLER MAY 2011


STAYING TIGHT The trick to keeping your back straight is to


stick your stomach out, arch your back and stick your butt out a bit as well. In many exercises, you’re told to keep your abs tight. With squats, keeping your abs tight will force you to lean forward.


dle to back of your heels, and don’t allow the heels to rise up off the floor. Keep the knees aligned over the feet as they flex, and avoid letting the knees move beyond the toes in the descent.


Continue down until your thighs are parallel to the floor, or until your upper body starts to flex forward. Hold that position for a slight moment. When you rise, extend the hips and knees at the same rate to keep your back in its proper position. Your back should be straight or slightly arched through the descent and on the way back up.


Do three sets of eight to start out. As they become easier, move up to three sets of 12 or add weight and repeat three sets of eight. For weight, use a bar across your shoulders or dumb- bells in each hand, with the weights hang- ing at your sides. Establishing proper technique is key. The most common mis- takes are rounding the upper back and lean- ing forward. That sim- ply puts more strain on your lower back. Done properly, squats will feel rela- tively easy. But believe me, you will feel the burn in your quads and glutes the next day!


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20