10 Cornhole Bag Exercises for Strengthening Your Throwing Arm

Cornhole, a popular backyard game and competitive sport, requires precision and strength in throwing the Cornhole bags accurately. To improve your throwing arm's strength and enhance your gameplay, it's essential to engage in targeted exercises that focus on the muscles used during the throwing motion. In this blog post, we'll explore 10 effective Cornhole bag exercises to strengthen your throwing arm and take your Cornhole skills to the next level.

1. Shoulder External Rotation:
This exercise targets the external rotators of your shoulder, which are crucial for stabilizing the joint during the throwing motion.

  • Stand with your throwing arm perpendicular to your body, elbow bent at a 90-degree angle.
  • Hold a resistance band in your hand, with the other end anchored to a sturdy object at waist height.
  • Rotate your forearm away from your body against the resistance of the band.
  • Slowly return to the starting position and repeat for 10-12 repetitions.

2. Bicep Curls:
Bicep curls focus on strengthening the muscles on the front of your upper arm, aiding in the forward part of the throwing motion.

  • Hold dumbbells in both hands with your palms facing forward.
  • Curl the dumbbells towards your shoulders while keeping your upper arms stationary.
  • Lower the dumbbells slowly and repeat for 10-12 repetitions.

3. Tricep Extensions:
Tricep extensions target the muscles on the back of your upper arm, which are essential for the follow-through part of the throwing motion.

  • Hold a dumbbell in your throwing hand with your arm extended overhead.
  • Bend your elbow, lowering the dumbbell behind your head.
  • Extend your arm back to the starting position and repeat for 10-12 repetitions.

4. Forearm Wrist Flexor and Extensor Stretch:
This stretch targets the muscles in your forearm, promoting flexibility and preventing overuse injuries.

  • Extend your arm straight in front of you with your palm facing down.
  • Use your opposite hand to apply gentle pressure to your fingers, stretching your wrist flexors.
  • Next, flip your palm, so it faces up, and use your opposite hand to stretch your wrist extensors.
  • Hold each stretch for 20-30 seconds on each arm.

5. Medicine Ball Throws:
Medicine ball throws mimic the motion of throwing a Cornhole bag and help build explosive power in your throwing arm.

  • Stand with your feet shoulder-width apart, holding a medicine ball with both hands at chest level.
  • Explosively throw the ball forward, extending your arms fully.
  • Catch the ball on its return or have a partner retrieve it for you.
  • Repeat for 10-12 throws.

6. Resistance Band Pull-Aparts:
This exercise targets the muscles of the upper back and shoulders, helping to maintain proper shoulder alignment during the throwing motion.

  • Hold a resistance band in both hands at shoulder width.
  • Keeping your arms straight, pull the band apart, squeezing your shoulder blades together.
  • Slowly return to the starting position and repeat for 10-12 repetitions.

7. Push-Ups:
Push-ups engage the chest, shoulders, and triceps, contributing to overall upper body strength for more powerful throws.

  • Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body to the ground by bending your elbows.
  • Push back up to the starting position and repeat for 10-12 repetitions.

8. Plank Shoulder Taps:
Plank shoulder taps challenge your core stability while engaging your shoulder muscles.

  • Start in a plank position with your arms fully extended.
  • Lift one hand off the ground and tap your opposite shoulder.
  • Place your hand back on the ground and repeat with the other hand.
  • Continue alternating for 10-12 taps on each side.


9. Reverse Flyes:
Reverse flyes target the muscles of the upper back and help balance the shoulder muscles for a stable throwing motion.

  • Stand with your feet hip-width apart, holding a dumbbell in each hand.
  • Bend your upper body forward at the hips, keeping your back straight.
  • Raise your arms out to the sides, squeezing your shoulder blades together.
  • Lower the dumbbells back down and repeat for 10-12 repetitions.


10. Side Lateral Raises:
Side lateral raises work the lateral deltoids, supporting the stability of the shoulder joint during the throwing motion.

  • Stand with your feet hip-width apart, holding a dumbbell in each hand.
  • Raise your arms out to the sides until they are parallel to the ground.
  • Lower the dumbbells back down and repeat for 10-12 repetitions.

Conclusion:
Improving the strength and endurance of your throwing arm is essential for excelling in the game of cornhole. Incorporate these 10 Cornhole bag exercises into your workout routine to target the specific muscles involved in the throwing motion.

By strengthening your shoulder, biceps, triceps, and forearms, you can enhance your throwing accuracy and power, ultimately becoming a more formidable competitor on the Cornhole board. Remember to warm up before exercising and cool down afterward to prevent injuries and promote recovery. So, grab your dumbbells and resistance bands, and get ready to elevate your Cornhole game through focused arm strengthening exercises!

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