alright guys i need a workout....

[tylersheehy]

i have a 13lb hammer anger raw hammer and 14lb hammer black widow venom and i JUST got a 15lb roto grip cell pearl used. i love the cell it curves more than any of my balls but i bowled 12 games and i am beat. i usually do 40 with my lighter balls. i dont have enough wrist strength to keep my wrists bent till the release, when i come down my wrists turn to noodles no mater how fast or slow my arm moves. and when i do release i find myself being flung to the right to get as much spin on the ball as possible and i still only get about 175 revs(i usually get 250 with my 13 and 14lb)
do you know any at home worhouts i can doo to build up wrist strength and balance so i dont have to move right to get curve on the ball. i appreciate ANY FEEDBACK AT ALL(except if you tell me to jack off,i am being seriousn and dont appreciate smartass comments)

[tracy]

i do wrist curls using my 10# weights.

[J Anderson]

Try searching for the thread " Trying to get more revolutions with little wrist strength" that started back in September. Somewhere in the middle is a post by Daniel Marinero, ( sorry about the spelling Dan) that has a video link showing a wrist exercise. and following post suggest how to make your own low cost version of the equipment used. I should probably figure out how to include links in my posts, but then I don't want to do all the work for you.

[Motiv Girl]

I hope this information helps.

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The wrist joint. Quite possibly your best friend or your worst enemy. You might not even know it. The wrist joint can make or break the delivery of every ball. It either allows you to use various releases or it prevents you from using them. If your wrist is weak, the release position is compromised. If the wrist is stiff and inflexible, the variability of delivery is hindered. On the other hand, if the wrist is strong and flexible, the release and deliver can be maximized to its fullest potential. Therefore, I believe it is in your best interest to strengthen and increase the flexibility of your wrist joint. Do you want to learn different releases? Well, if your body is not physically capable of handling the stress or performing the task, then you will never learn new releases and be able to use them effectively.

Our scientific research has determined the wrist joint is one of the most stressed joints while bowling. So, Let us look at some diagrams to understand better the wrist joint in relation to the release and the stress placed on it.The exact amount of stress was at one time determined to be somewhere beyond 1.5 times the normal daily amount of stress. Due to centrifugal force and other biomechanical and ergonomic factors the stress of the release is concentrated on the forearm muscles and the wrist joint, yet simultaneously spread through the entire arm. It's kinda like a shared stress.

The best and simplest forearm exercise is the wrist curl. Using an underhand grip for the forearm flexors, and an overhand grip for the forearm extensors, I recommend performing 1-2 sets of 8-12 repetitions of wrist curls 1-2 times a week. In order to increase your current wrist strength, you will need to use a resistance that is greater than what you are normally accustomed. What I mean is, you need to push yourself or exert yourself to do more than what you think you can, in order to enhance your current strength levels. If you only do what you feel is comfortable, your strength increases will come super-slowly and possibly not at all. If you are throwing a 16-pound bowling ball, then you should be able to do underhand wrist curls with at least 16-20 pounds of weight. So that's a good starting point.
Obviously there are many many forearm exercises we could recommend. Next month we will offer a couple more as we delve further into the wrist joint and look at cocking the wrist to gain more axis tilt off the hand. For now, start doing your wrist curls to strengthen those forearm flexors and extensors.

The release. I hear so much about it these days. Bowlers want more releases. They want different releases. They want to control their release, improve their release, and even perfect a "NEW" release. How many times have I heard that one before? Hey, how many releases can there be. Well, if you factor the varying degrees of axis tilt, axis rotation, ball speed, revolution rate, launch angle, loft, da da da da da da, then there could conceptually be several gazillion. Can there ever be a new release? Most of the time I see bowlers failing to do what they think they are doing. So why should we be worried about new releases when we generally haven't perfected the one we got.

The most common release I see these days is the one that collapses at the point of release. I'm not kidding. That's not good. That's right, a poorly executed, collapsed release. Turn the ball too early, swing is away from the ankle, hand is on the side and top of the ball. Walla, a collapsed poorly executed release.
For starters, I see way too many bowlers trying to do too much to the ball. I can't figure out why either. Don't we have the most powerful equipment ever made in our sport? If so, then why are we trying to do more and more to the ball? Well, for whatever reason, I want to add to the release dilemma, so lets carry on the release discussion for one more month and look at what you can do to increase your release capabilities.
Creating More Ball Motion
Today, we seem to hear an awful lot about axis tilt and axis rotation. Turn those tires in different directions and they will enable the ball to do many things. Tilt it for skid and rotate it for skid and flip. So how does one do that exactly? Well, it is really a matter of properly using the hand and wrist during the release.
John Fantini advocates turning those tires. I've heard his thoughts on the matter, spoken with him at lengths, and even worked with him on the lanes. I concur with him, staying behind the ball is only advantageous in certain situations. So, let me help you turn those tires.
A cupped wrist applies a tremendous amount of force above and beyond that of the straight wrist position. Cupping the wrist causes stress to your hand, wrist, and forearm. If you are unable to handle or withstand the stress, you will most likely either breakdown (become injured) or give out attempting to do so (collapsed wrist at the point of release). If you want to cup the wrist and maintain that cup throughout the swing, you need to have wrist strength and flexibility, otherwise it just isn't gonna happen.
Beyond the cupped wrist position, many bowlers want to create ball motion by generating more axis tilt and axis rotation. One way to do so is by using a "cocked wrist" position . However, to use this wrist position effectively, you must maintain it throughout the swing to the point of release . This can be very difficult and strenuous if your wrist joint is not exceptionally flexible and you don't have strong forearms. I find bowlers who attempt this new release wrist position most often are not strong enough or flexible enough to maintain it (the desired wrist cock) throughout the armswing. If you don't maintain that pre-set wrist position throughout the swing, then your attempt was thwarted by your inability.
Tilting the ball in the stance and then maintaining it throughout the swing is tremendously stressful to the forearm and wrist joint, particular those muscles and tendons on the ulnar or underside of the forearm. By cocking the wrist inward, or what is known as ulnar flexion, the ulnar flexors of the forearm are thereby asked to do the work to maintain this position throughout the armswing. Most often they are not solely strong enough to do so, thereby relaxing during the swing returning the wrist joint to a more conventional and comfortable position at the point of release.
So, let me help you strengthen your forearms and stretch them out so you can begin practicing and perfecting this and other releases. My favorite wrist exercise is the wrist curl,beyond the wrist curls though, there are a few other things you can do.
The wrist is lean, brittle, and complex, containing eight bones, a couple dozen ligaments, three major nerves, and a network of tendons and muscles. The wrist moves primarily in four different directions, flexion, extension, ulnar deviation, and radial deviation. Regardless of the sport, the wrist and the surrounding areas are highly susceptible to injury, requiring care and attention by the athlete.
Stretching is something a lot of bowling coaches advocate. Just so you know, stretching only really increases the flexibility of a joint and does little in the area of strengthening. If you have not done much sport-specific training, then stretching is a good start. Try this great forearm stretch for starters.
Wrists/Forearm - stretching the flexors first, extend the arm in front of the body palm facing upward. Using the opposite hand apply pressure to the palm stretching the wrist into the relaxed extended position. Hold for 30 seconds, and then relax. Once the stretch is completed, immediately turn the palm down and stretch the forearm extensors by placing pressure onto the top of the hand. Hold for 30 seconds in the stretched position.
The Wrist Roll - for the wrist roll, stand with your feet shoulder-width apart. Extend your arms and hold a bar that has a light weight suspended at the bottom of a 3-5 foot cord. Alternately rotate your hands so that the weight moves up toward the bar, and then reverse the hand action to allow the weight to slowly return to the starting position.
Whether you want to cup the ball more and snap your wrist during the release or you want to cock your wrist to create more axis tilt and axis rotation, both require wrist flexibility and forearm strength. Begin training your forearms and wrist muscles to enable them to give you an advantage over your opponents. Don't limit yourself by being physically incapable. You now have a few tools to expand your release potential, so get to work.

[Motiv Girl]

More information that will help.

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Sport Specific Training For Bowling
This is the beef you have been looking for. Sport specific training is exercise designed for an individual and their particular sport requirements. It varies from sport to sport and can be distinguished only by the persons needs. A bowler has certain sport specific needs that exercise, particularly strength training, can enhance through proper conditioning. I am a firm advocate of specificity whether it is on the lanes or in an exercise setting. It is conceivable to exercise the entire body with a general program, but we are not seeking general results.
The following is a prescription of 3 specific exercises to develop stronger forearms. These are important to every bowler, especially those desiring to increase strength in the hand, wrist, and elbow region. Exercise guidelines for forearm:
Exercise #1 - Forearm/Wrist Curl (Palm Facing Down)
• This particular exercise has two variations, the second of which will be described in exercise #2. This version of the wrist curl strengthens the forearm extensors, or those muscles that extend the wrist. The muscles involved are: extensor carpi ulnaris, extensor carpi radialis longus, and extensor carpi radialis brevis.
• Step 1 - Choose a resistance suitable for strength training (dumbbell, barbell, resistance band, etc....) • Step 2 - Place the arm or arms on a table, bench, or any solid base of support (palm facing down). • Step 3 - Let the wrist or wrists hang over any end of the support base 3"-5" to allow for full unrestricted range of
motion.
• Step 4 - Place the resistance in the hand or hands starting with the wrist in a flat comfortable position. • *Step 5 - Slowly lower the resistance to a fully stretched position using the four-second count. • Step 6 - Begin contracting the forearm muscles and extend the wrist to the farthest pain free position using the
four second count. • Step 7 - Continue this exercise until you reach a point of momentary muscular fatigue or failure. According to the
strength training procedures this should be between 8 - 12 repetitions.
Exercise #2 - Forearm/Wrist Curl (Palm Facing Up)
• This version of the wrist curl strengthens the forearm flexors, or those muscles that flex the wrist. The muscles involved are: flexor carpi ulnaris, flexor carpi radialis, and palmaris longus.
• Step 1 - Choose a resistance suitable for strength training (dumbbell, barbell resistance band, etc. ...) • Step 2 - Place the arm or arms on a table, bench, or any solid base of support (palm facing up). • Step 3 - Let the wrist or wrists hang over any end of the support base 3"-5" to allow for full unrestricted range of
motion. • Step 4 - Place the resistance in the hand or hands starting with the wrist in a flat, comfortable position. • *Step 5 - Slowly lower the resistance to a fully stretched position using the four-second count. • Step 6 - Begin contracting the forearm muscles and flex the wrist to the farthest pain free position using the four
second count. • Step 7 - Continue this exercise until you reach a point of momentary muscular fatigue or failure. According to the
strength training procedures this should be between 8 - 12 repetitions.
Exercise #3 - Wrist Pronation/Supination
• This exercise is a great follow up to the wrist flexion and extension. It mainly conditions the muscles deep in the forearm that attach at or near the elbow joint. This exercise should never be performed before the two previous because of its nature. The forearms need to be extensively warmed-up and fairly active. This exercise must be done unilaterally or one arm at a time. The muscles conditioned are: pronator teres, pronator quadratus, supinator, bicep brachii.
• Step 1 - Choose a resistance suitable for strength training (dumbbell, stick weight, or, resistance band, etc. ...) • Step 2 - Place the arm on a table, bench, or any solid base of support (thumb facing up). • Step 3 - Let the wrist hang over any end of the support base 3"-5" to allow for full unrestricted range of motion. • Step 4 - Place the resistance in hand starting with the wrist in a flat comfortable position.
• *Step 5 - Slowly rotate the resistance either to the left or right to a fully stretched position using the four-second count.
• Step 6 - Slowly rotate the resistance the opposite direction to a fully stretched pain free position using the four second count.
• Step 7 - Continue this exercise until you reach a point of momentary muscular fatigue or failure. According to the strength training procedures this should be between 8 - 12 repetitions.
*The forearms must remain stable on the support base at all time. The natural tendency is to lift the arm off the support while performing these exercises.

[richc]

Good comments for wrist and arm strength. It is also recommended to try using a wrist support device which provides variable adjustment options regarding wrist tilt. The support device can help you regulate a quick release of your thumb and a consistent moment of release, both of which will produce increased rev-rate without bringing tiring performances. bowlingball.com offers several accessory choices for wrist support devices. Check out description details and select one which gives you options.

Exercise is always a good thing to do - seeing a coach, a certified coach or a local professional experirenced in working with bowlers in your average range is also a great idea. You might be surprised how much good coaching can help you use your current skills and get improved results. Coaches can help you with alignment, with release techniques, swing and timing techniques, with footwork, and with ideas for future equipment. Please do not discount the value of good coaching. All the pros use coaches, ewhy not you?

Hope these ideas help? Happy New Year!

[rastamaoli]

The most economical way to develop shoulder and wrist strength is to workout utilizing push-ups. If you are unable to afford the marketed "perfect pushup". Simply do variations of the pushup, diamond, three-fingered, etc.

Here is a youtube link on variable methods of the push up or as the euro video suggests "Press-Ups":

http://www.youtube.com/watch?v=UMfi-8BTo7A