How To Perform The Bowler Squat

The bowler squat is an exercise that specifically targets the muscles used in bowling. This makes it great for bowlers who want to improve their game, as well as for general fitness enthusiasts who want to work on their lower body strength and stability. Keep reading to learn everything you need to know about this exercise, including how to do it, what benefits it offers, and how often you should do it.

This movement can be performed with or without weight. If you are new to this exercise, start without weight first to get a feel for the movement.

Performing the movement

• Start by standing with your feet hip-width apart and your hands at your sides.
• Keeping your core engaged, lower down into a squatting position until your thighs are parallel to the ground.
• Hold for a moment, then stand back up to the starting position.
• Repeat for 10-12 reps.

If you want to add weight, you can hold a dumbbell or kettlebell in front of your chest with both hands. When you are ready to start, follow the same steps as above.

Benefits

The bowler squat specifically targets the muscles used in bowling, which can help improve your performance in the sport. In addition, this exercise also offers other benefits such as increased lower body strength and improved balance and stability. The bowler squat is also a great way to vary your workout routine if you are bored with traditional squats or lunges.

How Often Should You Do It?

You can perform this exercise as often as every other day if you are doing it for general fitness purposes. If you are using this practice to improve your bowling game, then focus on doing it 2-3 times per week after you have warmed up but before you start bowling. For example, if you have an hour-long session twice per week, spend the first 20 minutes doing light cardio followed by several sets of bowler squats before starting your main practice drills.

This exercise targets your legs: hamstrings, glutes, quads, and to a lesser extent, abs, obliques, and lower back muscles.

1. Keep your weight rooted through your heel, your ribs down and have a slight bend in your knee.
2. Hinge forward at the hips by pushing your hips back until you feel a light stretch in your hamstring.
3. Keep your hips level – Don't roll them open.
4. At the bottom, reach across the centerline of your body towards the toes on your opposite foot.
5. Return without arching your back or flaring your ribs out.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!