Best Strength Exercises for Fast Bowlers: Build Pace, Power, and a Body That Lasts All Season
Fast bowling is brutal. There’s no sugar-coating it. It’s explosive, repetitive, and punishing on your spine, knees, and ankles. If you want to bowl fast - and keep bowling fast - you need to build a body that can produce force and absorb it.
The gym isn’t just a place to become a bodybuilder. For fast bowlers, it’s your armoury. Strength training builds the base for pace, resilience, and repeatability. But not every exercise in the gym is worth your time.
Here’s what should be in your toolkit if you’re serious about bowling quicker and lasting longer.
1. Trap Bar Deadlifts
If you’re only doing one lift - make it this. The trap bar deadlift builds full-body strength, especially in the glutes, hamstrings, and back. It’s more joint-friendly than conventional deadlifts, which is a win for bowlers with cranky backs.
Why it works:
Builds posterior chain (key for sprinting and bracing during delivery)
Reinforces safe hip hinging mechanics
Less strain on lower back vs barbell deadlifts
Do it:
3-5 sets of 3-6 reps, 1-2x/week
2. Rear Foot Elevated Split Squats (Bulgarian Split Squats)
Bowlers spend a lot of time on one leg - especially in the delivery stride. This single-leg killer builds strength, balance, and mobility all at once.
Why it works:
Mimics the split stance at front-foot contact
Builds glute and quad strength
Improves hip stability and mobility
Do it:
3-4 sets of 6-8 reps per leg
3. Chin-Ups (Weighted if Strong Enough)
Strong lats, biceps, and upper backs help decelerate your arm after release and protect your shoulders through hundreds of overs.
Why it works:
Builds upper body pulling strength
Supports shoulder and scapular health
Can be progressed easily
Do it:
3 sets to near failure, or 5-8 reps if weighted
4. Nordic Hamstring Curls
This is your hamstring insurance policy. Fast bowlers are notorious for hamstring tweaks — Nordics build bulletproof hammies.
Why it works:
Increases eccentric hamstring strength
Proven to reduce injury risk
Builds resilience for sprinting and deceleration
Do it:
2-3 sets of 3-5 slow, controlled reps
Tip: Anchor your heels under a heavy barbell or use a partner.
5. Landmine Rotational Press
Fast bowling is rotational. You generate power through your hips, core, and shoulders. This exercise ties it all together.
Why it works:
Builds rotational strength and control
Trains core-to-arm force transfer
Mimics the sling pattern of a bowling action
Do it:
3-4 sets of 6-8 reps per side
6. Box Jumps or Broad Jumps
Strength without speed is incomplete. Explosive movements like jumps help turn that gym strength into match-day power.
Why it works:
Trains rapid force production
Enhances CNS activation
Transfers to sprinting and bounding during run-up
Do it:
3-5 sets of 3-5 reps (high quality, full rest between sets)
7. Anti-Rotation Core Work (Pallof Press, Dead Bug Variations)
Fast bowlers need strong, stable cores that resist unwanted movement — especially at high speed. You need core control.
Why it works:
Builds trunk stability and control
Reduces lower back strain
Reinforces good positioning in the crease
Do it:
3-4 sets of 10-12 reps or 30-second holds
Final Thoughts
You don’t need a fancy gym. But you do need smart, consistent strength work tailored to your role.
Bowling fast is about more than just talent. It’s about building the right base, staying healthy, and showing up fresh week after week.
Add these movements to your pre-season and in-season training and watch your pace - and resilience - climb.
Need a full plan built for fast bowlers? We’ve got that. Programs built for the demands of the game - not just to look good in the mirror.