Since I won't have the chance to be practicing much over the summer, I thought I'd work on physically improving myself. My shoulder has always been weak, and while I have no trouble lifting a 14lb ball, I have trouble getting the backswing to shoulder level. Are there any simple exercise routines that doesn't involve weights or equipment that will help me with this? And also, are there any simple exercises for wrists, too? Thanks.

If you are having trouble getting your backswing up, bring the ball up in your starting stance. Muscle ability has nothing to do with how high the back swing rises, it is a product of gravity paired with the bowling ball being placed in motion from a desired height. Bring the ball up in your stance, push it out and let it swing free, don't grab it, don't pull on it or slow it down. If you are pulling it up into the swing you are making more problems to fix later on in your game.

Absolutely, don't try to lift the back swing with your arm. Hold your ball higher at presentation. A forward lean and bent knee on your 3rd step will bring the backswing up higher too.

I've seen a lot of players on TV like Brad Angelo and Mike Scroggins, that have the ball really low in their starting stance (like, waist-level). Are you not supposed to do that? And even if I raise the ball to shoulder level in my stance, my backswing still can't get parallel to the ground.

Regardless of backswing height, physically I still want to get ready for next season. Any exercises I can do, that do not require special equipment (maybe besides a bowling ball)?

A lot of bowlers use Yoga as a form of excersize and training. That would be your best option in my opinion.

Secondly, if you hold your ball at shoulder height and it does not get parallel to the ground then your swing is not free. You are either slowing the ball down as it falls into the swing or you are pulling the ball down towards your release before it finishes going up. Either way, both are bad.

Another quick question, why do you want to get your backswing parallel to the ground? Is there a specific reason that you believe that a back swing height parallel to the floor is going to improve your game? Just curious.

If your approach is very upright, you will not achieve a high backswing... unless you are made of rubber. Try this in your house, just stand up straight, and swing your arm.... now, bend over at the waist, and swing your arm. There you go. You will have to bend at the waist to let your swing get higher... notice I said "let". Don't force your swing. Just remember that you want to bring your upper body (think shoulders) back to a more upright position when you get into your knee bend and slide... otherwise you cannot remain in a good position behind the ball.

You'll also notice that the guys who have smaller swings usually have pretty fast footwork. Big swing or fast feet... those are basically the two options for generating decent ball speed. My suggestion to you would be to go with what feels right, and what you can control.

Some good, simple exercises that don't require any equipment... crunches and reverse crunches to strengthen your core. Pushups are good for arms and shoulders, and squats for the legs. Remember to be nice to your knees, and not squat down past the point where your upper legs are parallel to the floor.

I agree with Sk8, and I do a lot, and there's a buncha connections between bowling and yoga. As with any sport that body parts move interdependent or dependent of each other, as well as proper alignment.

No weights and no equipment you have to buy for shoulder stretching?

Take the belt you're wearing off and hold it out in front of you with both hands wider than your shoulders--you can adjust after you try it. Keeping your arms straight, lift the belt slowly over your head. Goal is to get the belt behind you. Don't go past your edge (just before it hurts). Bring it slowly forward. Rinse. Repeat. You can do this seated while watching teevee.

Find a wall with some room for you to stand against and walk right up to it, face touching. Pick an arm to start and place your palm, arm completely outstretched shoulder-height, against the wall. While keeping your body and arm against the wall, turn away from the hand--rotate slowly outwards like you're going to break your shoulder. Don't go past your edge. Rinse and repeat with other arm.

And, another is this: http://www.yogajournal.com/poses/689 Just don't feel like typing it out. You don't have to do the leg part, but hey, who doesn't want a hip opener, but that's not what you asked for.

Ta da! No weights, gym membership, or anything you need to buy.

And I'm 100% with what the guys here said about pulling the armswing up level with your shoulder or higher.

The reason I want my backswing to be higher is that because it's currently so low, I have to really force the ball onto the lane to get some semi-decent speed (I think it's around 10mph based on the calculated speeds which I see others throw), which isn't really all that consistent.

Is bending my waist okay for my back? There's this guy in league that has his body parallel to the ground with virtually no knee bend, and a vertical backswing, and I can't imagine what will become of him in 10 years.

Jeez, what's the non-sliding foot doing? Is that leg straight up in the air? Sweet Jebus.

Do you mean, bend slightly at the waist, like you're a little forward in the torso on release or like that dude who's getting ready to do a face plant and break his leg at the same time? There's gonna be a little bending, cuz you just can't be that rigid.

I'm gonna go with what the guys've already said, start with the ball higher in your stance and relax. Are you normally tense? Shoulders for earrings kinda deal? Lots of stress?

Best advice I wanna give you is to stop watching how everyone else is doing their thing and get someone (qualified to judge) to watch you instead.

Your upper body should have a slight bend to it, about 15 degrees. 99% of league bowlers bend over to far at the waist so do not watch any of them in order to gain ideas as far as thats concerned.

Here is another thought, because you feel you cannot generate enough speed (speed is generated by the push off as well) maybe you are cutting your backswing off because you are trying to pull the ball down so fast that you are not waiting on the back swing to complete. Just a thought.

Thanks, shorty, but unfortunately that's not the case. I often try to pull my arm higher during the backswing, which leads to very late timing. I think I should work on that too.

beefers, can you post a video so we can gain some insight into your back swing height problem? It is definitely a muscle problem somewhere, we just need to figure out where you muscles are getting in the way of your game.

Are you sure you are not slowing the ball down after your push away, or you are not grabbing the ball at the bottom of swing (coming to backswing) because of an ill fitting grip?

Sorry, but I just don't have the means to make a video right now. I'll get back to this as soon as I manage to obtain a cameras.

Sorry I'm late...

Cardio-vascular using kettlebells, hiking, biking, stretching.

Kettlebells for wrist (forearm) strength.

12 oz curls.

I don't know, that pic Dennis found of your beer frame round looked a bit more heavy duty than 12 oz.

You mean, this one?

I think these are at least 30 oz.

I was maxing out that day. I like to do reps at 12 ounces.

I think you need to find your 1RM to develop an efficient training schedule.