The Bowling Ball Workout

Yes, Lance Armstrong is now using the kettlebell to get back into race shape for the Tour de France. The kettlebell is a good workout tool, but I prefer it’s more compact cousin, the bowling ball. Medicine balls are less dangerous, especially if you’re working out inside. But, if you go outside, or someplace where breaking furniture or smashing walls is not a possibility, then a bowling ball works great. The whole purpose of a core workout is to strengthen your muscles through proper form. Good form creates a strong core, and bad form either does nothing or creates injury.
The problem with weight lifting is that the weights have handles, which makes them easier to use. Yes, this is great for isolating your muscles and body-building. You can target specific muscles and make them stronger and bigger in relation to other muscles. But, to increase performance, you’re going to want to strengthen muscles in relation to the sport that you do, which is functional training. And, in complementing any sport or fitness movement, simpler is always better. The handle of the kettlebell makes it easier to grasp and lift. However, a medicine ball, a bowling ball, or a good-sized boulder forces you to utilize proper form in order to lift and carry it.
The bowling ball workout:
Keep your back straight and bend your knees all the way down so you’re balancing on the balls of your feet, using your toes for balance. Arc both arms down, lowering your shoulders slightly, and palm the bowling ball with both hands. Lift slowly, straightening your back, and stand. You can repeat this several times, slowly lowering the ball to the ground and lifting it back up: good posture is the key – move slowly, and make sure your hips are under you before you stand.
Standing, palming the bowling ball with both hands, slowly lift above your head, and then lower it back down. Cupping the ball with one hand, slowly lift above your head, and back down. You’ll quickly figure out that you’ll have to rotate your thumb to the outside, like you’re carrying a serving tray, in order to keep your hand under the ball to push it up. Do several sets with one arm, and then do the other. Again, balance is key. Keeping your legs in a slightly wide stance and keeping your hips tucked forward (with your knees slightly bent) will increase your stability.
Next, hold the bowling ball with one hand in front of you, level with your sternum, and slowly extend your arm all the way out to one side. Do several sets with both arms. You can basically move the bowling ball in any direction, stretching and turning your torso, and you’ll get a good workout. Just move slowly, keep your back perpendicular to the ground, and keep your pelvis tucked forward in order to avoid injury. When you get the hang of this and want a challenge, extend both arms out to each side, and toss the bowling ball from one hand to the other. This is where you’ll want to make sure you’re outside, away from anything and anyone you can accidentally damage. Also, you‘ll want to make sure you don’t hit yourself in the head with the bowling ball, or drop it on your foot.
You can use the finger holes in the ball to lift, lower and curl, of course, much the same as you can use the handle of a kettlebell. You can also take your bowling ball for a walk. Bowling balls like to be held comfortably with both hands and walked up steep hills, and then back down again. If you build slowly and don’t strain yourself, you can eventually take your bowling ball up a mountain. Just keep your chest out, and don’t slouch. If your arms get too tired to carry your bowling ball, just throw it in your backpack.