Double Bass Weight lifting or workouts for Double Bass Players

[Greg CEO]

I'm new here, so if this has been covered somewhere else, please let me know. I am wondering if anyone has specific muscle workouts they do to keep their bodies tuned up for playing. I am a French Bow player and I travel a lot for work (I'm not a professional player.) But I want to stay in shape without over exerting myself.

Has anyone worked with a professional Physical Therapist or weight training pro to come up with a workout specific to Double Bass playing muscles? Thanks!

 

[BassFalcon]

I’m no weight training pro, but the main muscle groups you’d want to target would be lower back, upper back, shoulders, chest, abs, and legs…so basically everything. Shoulders/upper back for pizzicato and bow, chest to counter and balance that, lower back to support the slight lean forward for upper register work, and legs because your tone comes up from the ground if you’re doing it right.

None of that is necessary. If you’re playing with proper technique it should be smooth and effortless. The weight of your arm is way more than the bow needs, and if you’re squeezing the neck like an anaconda you’re doing it wrong.
Do some push-ups, rows, and presses. Maybe some planks. Weight train to be health and prevent injury, bass playing isn’t a sport, you don’t need to weight train for it.

 

[Brilee]

I have trained with weights for 34 years. I do superslow, high intensity, short workouts (See Body by Science, Doug McGuff) using mostly machines. In recent years, there are no strength issues, but there are "weird tension" issues, especially in my upper back. The body needs to move and not get frozen in a playing position. Tai chi is really good for me for fluid large muscle motion. I also do HIIT workouts that are basically running or dancing in place, which you could do on the road, no problem. I get in the zone when I'm playing and sit too long sometimes.

I've had my share of exercise injuries over the years, and cannot do fast changes of direction, and my body hates yoga, so HIIT and slow heavy weights on a machine have kept me injury free for a while.

Coming back to the bass in middle age after a long hiatus, I've found that the number one challenge physically is working on elimination extra stuff, rather than building strength.

 

[Chris Fitzgerald]

None of that is necessary. If you’re playing with proper technique it should be smooth and effortless. The weight of your arm is way more than the bow needs, and if you’re squeezing the neck like an anaconda you’re doing it wrong.
Do some push-ups, rows, and presses. Maybe some planks. Weight train to be health and prevent injury, bass playing isn’t a sport, you don’t need to weight train for it.

^^^This.

As an ardent and regular exercise addict who has a 6 day per week routine to help manage both physical and mental health, I'd recommend a combination of cardio and core exercises. If your core is strong you don't need more than that to play the bass. Everything flows from the middle, and the extremities should be relaxed. My own routine is some combination of Elliptical/rowing machine/biking/swimming for cardio and dumbbell press/pulldown crunches/pushups for resistance. But anything that keeps your heart and lungs healthy and strengthens your core will do. The most important thing is to choose a routine that you will actually do regularly.

I've always considered advice to do specific forearm exercises like wrist curls and squeezing exercises to be (hopefully) well meaning but otherwise completely misguided.

 

[Greg CEO]

I’m no weight training pro, but the main muscle groups you’d want to target would be lower back, upper back, shoulders, chest, abs, and legs…so basically everything. Shoulders/upper back for pizzicato and bow, chest to counter and balance that, lower back to support the slight lean forward for upper register work, and legs because your tone comes up from the ground if you’re doing it right.

None of that is necessary. If you’re playing with proper technique it should be smooth and effortless. The weight of your arm is way more than the bow needs, and if you’re squeezing the neck like an anaconda you’re doing it wrong.
Do some push-ups, rows, and presses. Maybe some planks. Weight train to be health and prevent injury, bass playing isn’t a sport, you don’t need to weight train for it.

I think my ergonomics are good. I have time away from playing, 2-5 days and I always have to ease back into it to prevent injury. So I really am interested in how to keep my form when I am away from the instrument. Thanks!

 

[Greg CEO]

^^^This.

As an ardent and regular exercise addict who has a 6 day per week routine to help manage both physical and mental health, I'd recommend a combination of cardio and core exercises. If your core is strong you don't need more than that to play the bass. Everything flows from the middle, and the extremities should be relaxed. My own routine is some combination of Elliptical/rowing machine/biking/swimming for cardio and dumbbell press/pulldown crunches/pushups for resistance. But anything that keeps your heart and lungs healthy and strengthens your core will do. The most important thing is to choose a routine that you will actually do regularly.

I've always considered advice to do specific forearm exercises like wrist curls and squeezing exercises to be (hopefully) well meaning but otherwise completely misguided.

Interesting. I like the core exercises idea.

 

[Greg CEO]

I sometimes feel that the weight of my arm is not enough, especially when I'm trying to get the "E" string going or when I'm playing low notes that are long and slow and I'm getting towards the tip of the bow. The weight comes from my shoulder/arm. I'm following the Jeff Jeff Bradetich techniques for my French Bow hand. Thumb remains curved, index finger is not extended, pinkie is curved and on the side of the frog. Jeff has some bow exercises that I might try.

 

[Greg CEO]

I have trained with weights for 34 years. I do superslow, high intensity, short workouts (See Body by Science, Doug McGuff) using mostly machines. In recent years, there are no strength issues, but there are "weird tension" issues, especially in my upper back. The body needs to move and not get frozen in a playing position. Tai chi is really good for me for fluid large muscle motion. I also do HIIT workouts that are basically running or dancing in place, which you could do on the road, no problem. I get in the zone when I'm playing and sit too long sometimes.

I've had my share of exercise injuries over the years, and cannot do fast changes of direction, and my body hates yoga, so HIIT and slow heavy weights on a machine have kept me injury free for a while.

Coming back to the bass in middle age after a long hiatus, I've found that the number one challenge physically is working on elimination extra stuff, rather than building strength.

Yeah, that's me, coming back to bass in my 50's. Thanks for the advice on workouts.

 

[CaseyVancouver]

I'm new here, so if this has been covered somewhere else, please let me know. I am wondering if anyone has specific muscle workouts they do to keep their bodies tuned up for playing. I am a French Bow player and I travel a lot for work (I'm not a professional player.) But I want to stay in shape without over exerting myself.

Has anyone worked with a professional Physical Therapist or weight training pro to come up with a workout specific to Double Bass playing muscles? Thanks!

There are not specific work outs for upright bass playing. At least I have never heard of any.

You want to do the obvious, to be fit:
- Run if you can, jog if you can’t run, walk if you can’t jog. Daily.
- Some kind of regular all muscles strength training. Nothing intense required. Three times a week is ok.
- Healthy food. Less alcohol.
- All these obvious healthy choices to be fit will help with upright.

I have a Strad book with two sections on using the back for playing one for bass one for cello.
No where does it give specific muscle exercises. Just be fit and flexible. Simple and obvious.

This thread from a few days ago gives examples of what some of us do here for fitness:
Push-ups?

 

[Alexis Duntov]

“your tone comes up from the ground if you’re doing it right”.

Just in the last two weeks I’ve become aware of what my feet are doing when I’m playing and it’s been transformative. I would get so caught up in left or right hand technique and forget about the test of my body. I don’t remember what I was doing (maybe Boardwalkin’) but I suddenly realized I had all this weight on my right heel and not distributed properly across both sides of my body and legs and feet. It was such an aha moment. Paying attention to that immediately lessened tension everywhere and allowed me to focus more clearly. I had been contorting myself into these awful positions. It’s easy to forget about the rest of your body when you are thinking about left hand, right hand, time keeping, reading the page etc.

 

[AGCurry]

Just in the last two weeks I’ve become aware of what my feet are doing when I’m playing and it’s been transformative. I would get so caught up in left or right hand technique and forget about the test of my body. I don’t remember what I was doing (maybe Boardwalkin’) but I suddenly realized I had all this weight on my right heel and not distributed properly across both sides of my body and legs and feet. It was such an aha moment. Paying attention to that immediately lessened tension everywhere and allowed me to focus more clearly. I had been contorting myself into these awful positions. It’s easy to forget about the rest of your body when you are thinking about left hand, right hand, time keeping, reading the page etc.

For me, it's the tendency to bend over the bass. Standing as straight as possible not only helps my sound but reduces my pain.

 

[slimefuzz]

One benefit of tai chi and chi gung is distributed body awareness.
Can help with postural issues that cause extra tension.
Swimming and other exercise in pool is great for overall fitness.

 

[Scott Lynch]

In my teens and 20s I lifted weights regularly, but now that I am in my 30s I have transitioned more to running, kettlebells and yoga to take care of my body.

 

[Greg CEO]

“your tone comes up from the ground if you’re doing it right”.

Just in the last two weeks I’ve become aware of what my feet are doing when I’m playing and it’s been transformative. I would get so caught up in left or right hand technique and forget about the test of my body. I don’t remember what I was doing (maybe Boardwalkin’) but I suddenly realized I had all this weight on my right heel and not distributed properly across both sides of my body and legs and feet. It was such an aha moment. Paying attention to that immediately lessened tension everywhere and allowed me to focus more clearly. I had been contorting myself into these awful positions. It’s easy to forget about the rest of your body when you are thinking about left hand, right hand, time keeping, reading the page etc.

I'm a sitting player.

 

[Chris Fitzgerald]

I'm a sitting player.

Same here. So our tone comes from our hips.

 

[Greg CEO]

Same here. So our tone comes from our hips.

That makes sense. It's the torque from my right shoulder down to my hips.

 

[Chris Fitzgerald]

That makes sense. It's the torque from my right shoulder down to my hips.

I would say it’s the leverage that starts in the hips, moves upward through the spine, then outward through the shoulders and arms until it finally reaches the fingers.

But yes, it’s all one big connection to the hips.

 

[Ketbass]

Thanks for this timely thread as I’ve also wondered about working with a personal trainer on these issues. As a lot of you have said, tension seems to be my biggest impediment. I do a series of stretches after I play to relieve tension in the neck, shoulders and back. As others, I keep overall fitness with cycling, walking, yoga and diet. But I still battle arthritis all over that creates a lot of tension, so keeping my stance balanced is super important (I’m a stander). But if get sucked into a piece that requires a lot of focus on my right and left hands I too lose the ability to stay balanced and also put to much pressure on my right foot/leg. Oddly when I’m playing, everything feels fine. When I stop, that’s when the pain creeps back in.

 

[bherman]

Like others in this thread I work out regularly. One thing that I have found to be helpful is working with elastic bands. I particularly like the round/tubular type that have handles on each end vs the flat ones. I have a series of shoulder, ab, and arm exercises using just this simple tool. Also very easy to pack and travel with. Pm me if you want more specifics.

 

[pdbass]

I lifted a bit in my 20’s and came back to it 9 years ago (at 39) with much more dedication/consistency. I would say that anything you do for your health is it is a step in the right direction, but remember that playing the bass is not about playing strong or hard. When I started growing my muscles, I found myself often muscling the fiddle and it’s quite the opposite. It helps when I have to carry the bass, play for long periods of time, or lift gear, but playing requires relaxation and ease more than brute force or tension.