workouts for bassists

[wideyes]

We all know that bass playing can be physically challenging, what with long scale lengths, thick/tense strings, heavy instruments and involved techniques.

I've done lots of reading around here on the subject of ergonomics and injury. Thank the stars, I am healthy for the moment. But I know there are many bassists who have exercise regimens to maintain hand, arm and upper body fitness.

I would love to know what folks are doing to ensure that the long decades ahead are filled with bass. I am particularly interested in workouts / strengthening exercises geared towards hand and arm longevity. I've read testimony from several bassists that they've had good luck with freeweight exercises in combating injury - please enlighten us as to what the routines are!

Any good advice or tips / tricks regarding ergonomics is also appreciated.

Here's to a life on the low-end!

[jmercer91]

there's nothing like a good pull up or push up.

[PSPookie]

Swimming will strenghthen your arms, forearms, and core mucles which come sin handy when you stand for several consecutive hours with a 9 lb instrument strapped to you.

[guitardefector]

I do finger curls with the lightest dumbell or barbell I can find. But all the previous exercises are just as effective.

[Jazzman229]

As far as preventing injuries I recommend paying attention to how much your wrist is bent on your hand you use to play the strings, as opposed to your fretting hand. If you wear your bass up too high you may have too much of an angle bend in your wrist, causing tendonitis. The symptoms feel like carpal tunnel syndrome, but they go away once you straighten your wrist out. You can counteract this by moving your elbow forward, forcing your wrist to be less bent. Watch Flea from RHCP play, his wrist is almost completely straight.

[wideyes]

Originally Posted by jmercer91

there's nothing like a good pull up or push up.

Thanks for the quick reply. I know some musicians are concerned about pushups in particular for the strain they put on your wrists. Do you have any suggestions that may help us do them properly? One thing I've found I like with pushups is taking my free weights (the kind with the big hex-shaped dumbbells) and using them as floor props for my pushups. That way, the weight is focused on the heel of my palm and avoids straining my wrists or knuckles/fingers.

[snyderz]

I do 12 oz. curls.

[roccobladr]

deadlifts!
hits your legs back forearms and core!

slightly off topic: can anyone post some info on correct techniques to avoid injury? such as how to hold your wrist while strumming with a pic, etc.

[wideyes]

Originally Posted by roccobladr

slightly off topic: can anyone post some info on correct techniques to avoid injury? such as how to hold your wrist while strumming with a pic, etc.

Very on topic! Things I do to improve ergonomics:
- a double-strap that goes over both shoulders, sharing the load: Planet Waves Dare guitar strap http://www.amazon.com/gp/product/B00...ef=oss_product
- curing neckdive, which can stress your fretting hand/arm trying to keep things in place. Can be done by using lighter tuning machines, trimming wood off the headstock, moving strap buttons, putting weights in the body cavity, heavier bridges, etc. Do a search for neck dive, you'll get everything you could want on the subject.
- medium or short scale is an option for more comfort. Lighter bass helps, too.
- positioning the bass properly: this is probably what you were after. I see three issues: height (how long is the strap), positioning (how far left or right of your midsection is the the bass), and angle (neck up? neck straight out?). I think the best thing to do is mess around as much as you can with your strap to determine which position best keeps your wrists straight while you play. It's going to be some compromise of left wrist vs. right wrist comfort, as generally what makes one happy makes the other less happy. It's also going to depend on how you play (do you like chords? Do you slap? Do you often play high on the neck?). Lots of Q&A to go through.
- adjusting your action to be low will be easier on your fingers. Fretless makes even lower possible!
- people recommend the floating thumb technique, and I think it's great. Again, do a search on TB.
- turn your volume up, and use a lighter touch. This allows you to exert yourself less.

Well, that turned out to be lots of information! Maybe I'll go back and add links when I have a moment so it's more useful. Hope that helps some.

[i_got_a_mohawk]

Originally Posted by wideyes

Thanks for the quick reply. I know some musicians are concerned about pushups in particular for the strain they put on your wrists. Do you have any suggestions that may help us do them properly? One thing I've found I like with pushups is taking my free weights (the kind with the big hex-shaped dumbbells) and using them as floor props for my pushups. That way, the weight is focused on the heel of my palm and avoids straining my wrists or knuckles/fingers.

Use push up handles or do them on your knuckles (I find it better to do that, means you can go deeper too).

I mix my workouts up. Clean & Jerks, Snatch, Squats, Deadlifts, Military Press, Bench Press. Obviously not every day and not all of them every time. (I mix between strength and power, im not going to list my full routine here tho. Check out the gym thread).

[Already In Use]

I've been a commercial carpenter most of my adult life. Swung a 22oz hammer all day long..carried 90 pound concrete forms. Been beat up, dropped, run over, in several motorcycle wrecks and shot once.

When I started playing bass again I felt like all those things happened all over again. Neck and back pain...hand pain, headaches. Most of that has gone. The only real exercise I do related to bass playing is fret hand stretches and single finger dexterity stuff.

A nice dirt bike ride in the desert really helps clear the mind and work the body!

[duff beer]

Originally Posted by guitardefector

I do finger curls with the lightest dumbell or barbell I can find. But all the previous exercises are just as effective.

Actually, the previous exercises are far more effective than "finger curling light dumbbells". You can build real strength doing chinups or pullups...not only in your hands, but in your forearms, biceps, back, and core.

Finger curling light dumbbells is basically useless.

[wideyes]

Originally Posted by duff beer

Finger curling light dumbbells is basically useless.

Could you elaborate as to why?

[grifff]

Originally Posted by wideyes

Could you elaborate as to why?

Just taking a guess here but I don't think finger strength is related to bass playing as much as dexterity is. All the finger strength you will need will come from practice IMO.

[roccobladr]

Originally Posted by grifff

Just taking a guess here but I don't think finger strength is related to bass playing as much as dexterity is. All the finger strength you will need will come from practice IMO.

if its any strength id prob say forearms. if you make some fretting motions with your hand, notice the muscle movement in your forearms. ive noticed an increase in the size of my left forearm since ive been playing my new sr5 cuz the neck is so much bigger than my old p bass neck.

since i got a new musicman i think trimming wood off and changing parts is out of the question lol. it sux for me cuz im in a coverband and we play college bars and stuff so its all about the look (have my bass hanging low to around my waist area) and performance (high energy-jumping around,etc) after 3 hours of that with my heavy sting ray i am beat! i guess i just gotta get used to it.

[jmercer91]

Originally Posted by wideyes

Thanks for the quick reply. I know some musicians are concerned about pushups in particular for the strain they put on your wrists. Do you have any suggestions that may help us do them properly? One thing I've found I like with pushups is taking my free weights (the kind with the big hex-shaped dumbbells) and using them as floor props for my pushups. That way, the weight is focused on the heel of my palm and avoids straining my wrists or knuckles/fingers.

that is a very useful method. i also find that going on fists works well also.

[Pilot172]

Been beat up, dropped, run over, in several motorcycle wrecks and shot once.



Now that's ready made for a classic quote.

[i_got_a_mohawk]

Originally Posted by Already In Use

I've been a commercial carpenter most of my adult life. Swung a 22oz hammer all day long..carried 90 pound concrete forms. Been beat up, dropped, run over, in several motorcycle wrecks and shot once.

Play Blues then?

[Already In Use]

Originally Posted by i_got_a_mohawk

Play Blues then?

Ahhh! I just happen to really like the blues..and I'm tryin! Sometimes I wonder why I'm still alive. I should have been dead at least 3 times already..maybe 4! At 50 years old I'm doing a lot of giving back and it feels good.

[wideyes]

Blues bass is no joke! Any simple bassist can play it, but to really work it takes talent, knowledge and a keen sense of pacing.