I’ve Got Your Back – BowlFit Tips

It’s strange to think how little we focus on our entire back, upper through lower, when we consider a lifting routine. We all want bigger arms, tight abs, toned legs, and firm backsides. But what about the muscles that literally provide structure for you to do all of those other exercises? Strengthening the muscles in your back is key in preventing many injuries related to improper lifting. For example, have you ever been told to lift with your legs, not your back? It’s true. Often times we compensate by using our back instead of legs (or other muscles, depending on the action). Our back muscles are smaller and can’t produce as much power as larger muscles, but it’s important to strengthen so that it can be used appropriately. If our muscles in our back are too weak, we could end up hurting them if we try to use them alone instead of in conjunction with other muscles. Lift with your legs and keep posture in your back!

Here are some back strengthening exercises you can utilize in the gym:

bent row and all rowing movements (middle back)
bench pulls, inclined or regular (middle back)
dead lifts (lower back)
pull-ups (upper back)
lateral pull down (upper and middle back)
hyperextensions (middle and lower back)
bridges and pelvic tilt (middle and lower back)

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About Heather –

Heather D’Errico MS, CSCS, CFSC, LMT

Heather began BowlFit in 2013 with the hope to provide awareness to bowlers about how crucial training off the lanes truly is. She has been an avid bowler her entire life competing as a collegiate bowler for Robert Morris University, assistant coaching at the University of Central Missouri, and now head coaches at Roberts Wesleyan College in Rochester, NY.

She obtained a master’s degree in kinesiology with an emphasis on exercise science and interned with the head strength coach at UCM. She became a certified strength and conditioning specialist (CSCS) through NSCA shortly after graduation and began coaching athletes at Next Level Strength and Conditioning in Fairport, NY.

In October 2015 she received her certified functional strength coach certification and then went back to school in July 2016 for massage therapy. She is now a licensed massage therapist and runs a business called Restorative Bodywork in Rochester, NY that specializes in movement therapy and sports massage.

Heather has also been competing on the PWBA tour the last 3 seasons and continues to use her experiences as a competitive and professional bowler to create programs for bowlers. She enjoys the challenges of making programs specific to each bowler as every person needs to focus on different areas for their performance goals. With that said her training motto is “do no harm” and believes each program should most importantly make a bowler FEEL better and play with minimal injuries/pain.