• FreeTrainers.com Forums
• Strength & Powerlifting
• Quarterback Arm

Group: Strength & Powerlifting

Quarterback Arm

Easter Posts: 1 Joined: 2004/10/17	2004/10/17, 04:53 PM I am A starting High School QB and I am wondering how I can Strengthen My throwing arm
HsRBWhittier28 Posts: 36 Joined: 2004/11/13	2004/11/13, 12:50 AM Well i read in a complete football fitness magazine that your tricep is the main muscle in the process of throwing, so, doing Dips, tricep extensions, and by placing your hands closer together while benching increases the weight on your triceps
	2004/11/13, 03:56 AM u can use cables to imitate thr stroke when throwing...to strengthen your arm through the whole motion...just pick moderate weight and try to pretend like your throwing the football...keep it smooth...do it for 15-20 reps to build endurance in your arm...
gatormade Posts: 1,355 Joined: 2003/10/01	2004/11/13, 10:03 AM You also need to strengthen the rotator cuff and shoulder stabilizers. Try this workout for 3 weeks: Day 1 close grip bench 5 x 4 DB Incline 5 x 3 Pull-ups 3 sets of high quality reps to failure Seated Rows 10 x 3 Prone 4 Lay face down on a bench with a 2.5 lb plate in each hand Place your arms in a Y position, elbows straight with your thumbs pointed up. Move the weight up and down 10 times Now place your arms in a T position, elbows straight and thumbs up and move the weight up and down. Then place your arm at your side with the thumb pointed up and elbows straight and move the weight up and down. Then bring your arms to the T position, bend your elbows so the angle between your forearm and biceps looks like a 90 degree angle, point your thumbs straight ahead and then rotate your arms so your thumbs are pointing up towards the ceiling. Repeat 10 times. Perform 2 rounds of prone 4. Day 2 Dumbbell Bench 10 x 3 Physioball DB Bench 20 x 3 Lat pull down 10 x 3 DB Row 10 x 3 Seated side raises 10 x 3 Take a minute between each set on both days. Remember to use great form.
smallbig Posts: 86 Joined: 2004/12/27	2004/12/27, 02:29 AM hitting a heavy bag would mostlikly help. can you get weighted footballs, im not much into football, if you can throw one of those insted of a normal football.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/27, 07:58 PM weighted football? that could damage somthing could it not? thats like trying to baseball pitch a shot putt? -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
smallbig Posts: 86 Joined: 2004/12/27	2004/12/27, 09:48 PM maybe if it was to heavy, Iv played hockey for a long time and shooting with a weighted puck worked for me. but thats hockey.
foz1988 Posts: 85 Joined: 2003/12/16	2004/12/28, 08:03 PM i play baseball i wil say this dont do dips or miltary press. thye will hirt your rotator cuff. also only use dumbels while doing your bench. the barbell messes up your elbow. but do alot of light work. and do abnds like a basbeball payer does ths will halp to strenighen your throwing arm.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/28, 09:35 PM how do barbells mess up your elbows? I been benching for 5+ years and I have never had any trouble. -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
	2004/12/29, 12:38 AM dips? military press? barbell? are all bad for you? that's perhaps one of the most rediculous things i have heard....as long as you maintain proper form and precautions...and do everything safely....you will be fine...minor injuries do come up if you're not 100% careful, but that's with any physical activity.... Dips have been bread and butter for upper body workouts for a century...it's amazing at training chest/triceps... I really would love to know how Dips/Barbell exercises 'mess up rotator cuffs'?
	2004/12/29, 12:43 AM Gator thanks for Prone 4, I was looking for some rotator cuff exercises, and these are great..thanks Is it not recommended to use heavier weights? like 5?10?15?lb dbs? how do you tell if you need to increase the weight?
blue77 Posts: 182 Joined: 2004/10/10	2005/01/02, 02:46 AM Internal rotation and external rotation of the shoulder joint,and shoulder abductions,are excellent rotator cuff builders,the shoulder is the deciding factor when it comes to throwing a Foot Ball,a strong grip is all so favored...
blue77 Posts: 182 Joined: 2004/10/10	2005/01/02, 02:48 AM :(
Ender89 Posts: 7 Joined: 2005/01/02	2005/01/03, 02:34 AM yeah man, sports authority sells like 5lbs footballs, those wouldn't hurt you...I don't know how much they'd help either, but you figure you throw it like 100 times a day, it could help, get some friends together and play a few games using it
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/04, 06:21 PM seems like that hurt......catching and throwing that -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
gatormade Posts: 1,355 Joined: 2003/10/01	2005/01/04, 06:36 PM Throw the weighted ball if your arm is not injured. Then only throw it if your form isn't breaking down. If your technique breaks down then your training poor motor habits that will transfer into throwing a regular ball and that will screw up your game and possible your arm.