Increase power for arm and wrist

[Cengsc]

Hi Jonas,
i'm from spore. Just like to ask you how to train yr hand or wrist to become so powerful like in any competition i see in TV.
i am enivous of yr power when yr left hand can swing from base to base without any sweat.
thks very much.

ceng

[JR]

Hi Cengsc!!

In Denmark we use a squash racket to increase our power in the arm and wrist. There is a lot of different excercises to do but try to do normal badminton strokes with it.

It a little bit heavier and when you change to the badminton racket afterwards the racket seems to weigh nothing at all!

Kind Regards

Jonas

[daretolive]

Hi Jonas,

I want to know the right technique when you do jabs. It is a very important aspect in the doubles game to keep the shuttle low. For example, you are holding the backhand using the thumb for power. When you actually execute the shot, do you use your wrist for power? Because by using your thumb I find the wrist movement is rather restricted. I also noticed that, all the top doubles pairs don't really have much backswing at all during their jabs. How do you generate power without much backswing? Thank you.

Cheers,
Daniel

[Pete LSD]

Here is just a layman's opinion. Try strengthening your fingers with tennis balls and other devices. They help with finger power which is greatly needed during jabbing sessions.


Hi Jonas,

I want to know the right technique when you do jabs. It is a very important aspect in the doubles game to keep the shuttle low. For example, you are holding the backhand using the thumb for power. When you actually execute the shot, do you use your wrist for power? Because by using your thumb I find the wrist movement is rather restricted. I also noticed that, all the top doubles pairs don't really have much backswing at all during their jabs. How do you generate power without much backswing? Thank you.

Cheers,
Daniel

[Mark A]

Morning all,

Whatever you do, don't bother with wrist curls. They might give you forearms thicker than a horse's leg but they won't increase power for badminton shots (the racket is held ACROSS the hand so there is no point flexing or extending the wrist; the racket will just twist in place!)

The muscles of interest in badminton are the pronator quadratus (about the size and shape of a PostIt note and lying on the forearm just below where the palm starts) and the supinator (running from the elbow to about 1/3 the way down the forearm whilst twisting around it).

JR is spot on with the squash racket exercise (or you could shadow some shots with the head cover on your racket). The main point is just to perform the movement you wish to strengthen while adding some resistance.

[Cengsc]

Hi Jonas,

sorry, now then i see this post.
thks

ceng


Hi Cengsc!!

In Denmark we use a squash racket to increase our power in the arm and wrist. There is a lot of different excercises to do but try to do normal badminton strokes with it.

It a little bit heavier and when you change to the badminton racket afterwards the racket seems to weigh nothing at all!

Kind Regards

Jonas

[fanatico]

hmm.. but doesnt bicep curls help at all? how come for example, players like fu haifeng and lindan have such big biceps? they dont do wrist curls?

[Mark A]

hmm.. but doesnt bicep curls help at all? how come for example, players like fu haifeng and lindan have such big biceps? they dont do wrist curls?

The biceps brachii DOES assist the supination (backhand) movement ONLY (there's no muscle in the upper arm which assists the forehand action).

Bicep curls, therefore, ARE a good addition to your workout. I'd suggest using seated incline dumbell curls, as these stress both heads of the bicep and avoid the brachialis (which does NOT assist supination). Tilt the back of the bench 45 degrees to the floor, lean all the way back and really let the bicep stretch whille curling.

See http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html but perform with the hand palm-up all the way through the movement.

See http://www.rad.washington.edu/atlas/ for a very detailed description of the muscles' involvement.

M:)

[Dennis]

I'm using the Powerball to increase power in fore-arm and wrist.:)
http://www.power-ball.com/

[Mark A]

I'm using the Powerball to increase power in fore-arm and wrist.:)
http://www.power-ball.com/

Good call, Dennis. I forgot about those (and I actually own one:o). These are great for sustained tension all the way around and across the wrist (and they won't lead to huge amounts of muscle either).

It's recommended you use them for around 5-7 minutes per day but IMO you should just carry on until you can't hold the thing any more. Be warned, though, after this length of time your wrist will feel like it's on fire!

M

[bad_aim]

In regards to the squash racket, what kind of exercises would you do with it? For example swinging around for 10 minutes every day?

[Mark A]

In regards to the squash racket, what kind of exercises would you do with it? For example swinging around for 10 minutes every day?

The best thing to do is to get someone to feed shuttles to you and play some actual shots with the squash racket. It feels as though it weighs about 50 lb at first (but that's the idea!).

[DinkAlot]

Two words: squash racket.

:D

[theasiandude88]

yea but dont try to hit like super hard or you might just hurt yourself with the squash racquet

[Mark A]

Another way I've found for increasing shot power is to use grip strength machines (I'm sure you've seen them: foam covered handles connected by a spring).

I normally do 100 grips twice a day (morning and evening) and, after about 4 weeks, my smash and backhand power has gone through the roof (my club wants to know if I've taken steroids:mad:...).

As soon as 2x100 seems to easy, go for 2x150, then 2x200 etc. The last ten grips of each set should be very very difficult to complete. That way, you know you're using the correct intensity. A friend of mine now does 1000 grips per day: you can see his forearm veins through his shirt.

I think this works because almost all the forearm muscles are involved in gripping. Give it a try!

M.

P.S. I've finally found some machine-based pronation and supination exercises:

http://exrx.net/WeightExercises/Pronators/LVPronation.html
http://exrx.net/WeightExercises/Supinators/LVSupination.html

but this looks to be s very specialized machine (so much so that I've never even HEARD of them). Good luck finding one!

[Lala Miso]

personally, ive been using squash racket for about 1.5-2 months and ive felt a great increase in my smash and clears. Using meaning I did drills with it for every day for about an hour and a half.

So im feeling a great increase so JR is right Squash racket does help... like crazy just make shure u warm up alot before you play a game =P

Anyhow i wanna increase my strength even more so from the recomendation Of 5-7 minutes of Using the Powerball I just started This weekend but with 15 minutes and at least 3 times a day... Soo... i will inform you guys on my progress on this Powerbally

But Squash racket does help

(dam why is it so hard to get the powerball to start. Still not used to it.)

[Joseph]

personally, ive been using squash racket for about 1.5-2 months and ive felt a great increase in my smash and clears. Using meaning I did drills with it for every day for about an hour and a half.

So im feeling a great increase so JR is right Squash racket does help... like crazy just make shure u warm up alot before you play a game =P

Anyhow i wanna increase my strength even more so from the recomendation Of 5-7 minutes of Using the Powerball I just started This weekend but with 15 minutes and at least 3 times a day... Soo... i will inform you guys on my progress on this Powerbally

But Squash racket does help

(dam why is it so hard to get the powerball to start. Still not used to it.)


I have personally seen Miso's smashes after his training with a squash racquet. His smashes are incredibly powerful and fast. If you happen to blink the moment he makes contact with the bird, you wont be able to see it hit the floor...it's just that fast. :p

[Lala Miso]

I have personally seen Miso's smashes after his training with a squash racquet. His smashes are incredibly powerful and fast. If you happen to blink the moment he makes contact with the bird, you wont be able to see it hit the floor...it's just that fast. :p

Lol... wellps Joseph has been Training with it Also ( we practice together @ bintang ) and yeah hes been gaining some Power as well =P so im not the only one feeling the Power =P SO there u go Squash Racket Works!

[Radium]

I saw a chinese player at the all England warming up his arm with a squash racket, 5 mins before he began to knock up.

[tkteo]

hello everyone.

your replies have gotten me very interested in buying a squash racket to train arm my arm strength. Would you please share with me what the weights of your training squash rackets are? For example, I see models ranging from 120g to 190g, the lighter ones being much more expensive. So from a cost point of view I can afford the heavier ones, but will this put me at much greater risk of injuring my wrist and such? But rest assured I am not thinking of using the squash racket for practice matches though. (If I am playing doubles I think my partner will be very afraid!)

[ayampirupiru]

this is very interesting....near my house there is a few indonesian workers playing badminton here. They use "hammer" to practice strenghting their arm. I tried and it works... try to smash using a "hammer" but make sure no one is infront of you....

[Jinky]

how do u wanna train with squash rackets?? Hold it and swing it with ur wrist?? i dun think u use it to play badminton...

[DinkAlot]

how do u wanna train with squash rackets?? Hold it and swing it with ur wrist?? i dun think u use it to play badminton...

At first, you warm-up and hit lightly with it. As your strength increases you can do more and more and eventually, even play with it (against lessor competition). This needs to be an incremental progression, may take years, do not overdo it or you could be injured.

I use a squash racket on and off and take it easy. I may train and warm-up with it but I rarely play with one. I have a 150gram stainless steel racket for that. :p :)

[Boney]

Disclaimer: I am a badminton Newbie, but know just enough about muscles to be dangerous.

If you want to strengthen hand Supination {rotating palm upward} and/or hand Pronation {rotating palm downward} you can use the cheap mans method of getting a dumbell that you are able to remove and attach weights to. Attach a weight to ONE end, thinking maybe a 2.5 pounder to start with. More if you need it. Then standing with the elbow bent 90 degrees so your forearm is paralell to the floor and you elbow is by your side, kinda like the same position when doing a barbell curl. Hold the ONE sided dumbell with the weight on the thumb side of the hand. At this point rotate your hand, supinating and pronating it. While keeping your elbow in the same position. Try not to flex or extend your wrist. Best of luck

[G-nob]

Hi Jonas,

I have three kids ages 10, 8 and 7 years old who are willing to be a good badminton player. In fact they are regularly attending a training session
in our local badminton Club. My question is about the squash racquet, Is this applicable to kids to increase power in the arm and wrist? what other exercises can you recommend? Will appreciate your reply

G-nob
Parañaque, Philippines

[amit_banore]

You can try mixing badminton with tennis. After regular tennis workout games, ur badminton racket will feel feather light in ur hand. Net result, ur arm momemtum will be vry powerful while playing baddy, n u get to enjoy tennis also. :)

But watch out for TE, if ur arm muscles not strong enough. :eek:

[G-nob]

You can try mixing badminton with tennis. After regular tennis workout games, ur badminton racket will feel feather light in ur hand. Net result, ur arm momemtum will be vry powerful while playing baddy, n u get to enjoy tennis also. :)

But watch out for TE, if ur arm muscles not strong enough. :eek:

Thank you very much Amit. I appreciate your reply.
I hope i can raise question with you later.

Again, thank you..

[amit_banore]

Oh, I forgot to mention, playing any other racket sport along with baddy may have -ve affect on ur baddy technique. Tennis is more arm swing n hip rotation; require u to get into the relatively predictable rhythm n anticipation into the rally. While baddy is more wrist work, n flick shots; require quick reflex n abrupt change of offensive/defensive situation, n fast paced than tennis. Hope u get the picture.:)

I feel that best approach would be not to over-do any other racket sport, if u are dedicated to baddy. The goal is to weight train ur arm, to strengthen n push it limits. Just like runners n cyclist who tie ankle weights, to boost up leg strength, n later feel at best n light during a race.

[G-nob]

Thanks a lot Amit.

How about agility? and to make them more explosive in terms of their movement. I was advised by a Physical conditioning coach here to try them to enroll in a plyometric exercises/sessions to make them agile, injury free and a better player. Any comment from other members.

:confused:

[ionoo]

Morning all,

Whatever you do, don't bother with wrist curls. They might give you forearms thicker than a horse's leg but they won't increase power for badminton shots (the racket is held ACROSS the hand so there is no point flexing or extending the wrist; the racket will just twist in place!)

The muscles of interest in badminton are the pronator quadratus (about the size and shape of a PostIt note and lying on the forearm just below where the palm starts) and the supinator (running from the elbow to about 1/3 the way down the forearm whilst twisting around it).

JR is spot on with the squash racket exercise (or you could shadow some shots with the head cover on your racket). The main point is just to perform the movement you wish to strengthen while adding some resistance.
I'm confused who is right here Jcanada posts this about wrist curls
"wrist curl: you strengthen your wrist not to give you power in your normal badminton strokes (power in those strokes actually come from forearm pronation, not wrist snap). However, when you don't have time to set up properly to use pronation, or when you are forced into a quick defence shot, or you are playing a deceptive shot by deliberately freezing your racquet and waiting until the last moment to strike the bird, a strong wrist will give you the power you need to snap at the bird and your opponent will be surprised how far and fast you can hit it that way. Also, if you currently cannot smash to mid-court or closer to the net, wrist curls will help give you steeper smashes."

[Oldhand]

For many years now, I've tried to convince the coaches and players among my friends to examine the results they seek to achieve before embarking on weight-related exercises. Success has been kinda mixed, I must admit. :mad:

Well, here's a chance to choose and judge for yourself. :)

The obvious starting point is: what are you playing? singles or doubles?

For the most part, badminton is a game of accuracy, deftness and speed. Most people believe that muscular strength (or power) adds speed. It certainly does... but only to the shuttle. In fact, a bigger or stiffer physique reduces the speed of the player.

So who do you want to be? A lithe, swift player who has accuracy, coiling ability and great touch skills or a brawny, slower player who packs an extra-powerful smash?

Well, going by results, the former wins every time in singles and it's the latter that triumphs in doubles. :cool:

It's no wonder then that the world's best singles players are lithe and light. Lin Dan is 178cm tall and weighs 66kg, Taufik Hidayat is 173/65, Lee Chong Wei is 172/60, Bao Chunlai is 190/67 and Lee Hyun Il is 177/69.

Quite a few of the former greats were stocky players (e.g. Rudy Hartono, Liem Swee King and Yang Yang) but their short builds kept them light. Of course, the non-Chinese races don't come by lightness too easily. But when they do, they win. Morten Frost Hansen, Fleming Delfs and Prakash Padukone were as light as could be. (The notable exception here is Hashim Hafiz who is a hefty 79kg. :eek:)

On the other hand, top doubles players come heavy (the odd one here is the enormously talented Sudket Prapakamol who weighs just 66kg). Tony Gunawan, Jonas Rasmussen, Cai Yun and Fu Haifeng (the smash-emperor) aren't exactly featherweights.

Unlike singles which relies on the speed of the player, doubles is all about the speed of the shuttle. Here, power translates to enormous advantage. Players can afford to be heavier (and thus, slower) because there's two of them to cover the playing area. At an extreme, enormous power is a great add-on but, almost always, it detracts from accuracy.

Building a body rippling all over with bunched muscles is not going to be of much help. Arnold Schwarzenegger wouldn't win a badminton point from Peter Gade, unless gifted out of sympathy. :D Muscles in the calves, in the thighs, around the shoulder, in the back of the upper arm and everywhere in the forearm are those wedded to top badminton. Thickly developed muscles hamper twisting and stretching, the movements crucial to winning. Light workouts with medium loads are more than sufficient. After all, what's required is not the strength of a mighty oak tree but the flexibility of a humble blade of grass. :)

If surprising deception, powerful flicks and steep smashes are what you seek, try the Figure 8 routine.

It has 8 steps.

To begin, stand up with your feet as apart as the width of your shoulders.
You will need to keep your legs in this position throughout the routine.
Allow your arms to hang loosely by your sides.

(Stop whenever you feel strain building up in your muscle and allow your arms to hang loose for a while.)

Here we go:
1. Keeping your elbow and wrist straight, raise your arms very very slowly, slowly rotating them to bring the palms face up, continuing until your palms meet above your head. (Ideally, it should take you at least a whole minute to bring your palms together.)
2. Follow the same path and action down until your arms are again hanging loosely by your sides. (Again, do this ultra-slowly.)

Now pick up and grip your usual racquet with your fingers (not your palm). During the routine, keep your eyes rooted to just above the centre of the racquet face (the point where the shuttle makes ideal contact).

3. With the arm stretched, the elbow straight and the wrist straight, draw the figure 8 in the air with the whole arm 8 times each in all directions (up, down, right, left, front and back).
4. Repeat step 2... but this time, draw the figure 8 in reverse
5. With the arm stretched and the elbow straight, draw the figure 8 in the air with just your wrist 8 times each in all directions (up, down, right, left, front and back)
6. Repeat step 4... but this time, draw the figure 8 in reverse
7. With the arm stretched and the elbow bent at 90 degrees, draw the figure 8 in the air with just your wrist 8 times each in 4 directions (up, down, left and front)
8. Repeat step 6... but this time, draw the figure 8 in reverse

By now, you'd have made 256 figure 8s in the air. :D

Practice this routine for a few days and see the change for yourself.
If this doesn't give you very fluid and deceptively strong forearms, I agree to be called President Bush. :o

Remember, the wrist is only a joint. What lends power and speed to its movement is your forearm. Squeezing coiled steel handgrips and gel-masses is also good, not because it makes your grip powerful but because it strengthens your forearm. (A powerful grip is of little merit in badminton. In fact, the better players grip their racquets lightly, and not tightly, as a looser hold allows the wrist to whip down.)

Finally, a word on exercising with heavier racquets. :mad:

Squash racquets, tennis racquets and the like are good if your intention is to develop your arm and shoulder muscles. In fact, the same can be achieved by sand-filled beer bottles, soft-hold light dumbells and even lightly head-weighted old racquets. The only thing to remember is that whatever you choose, it must have a grip similar in circumference and feel to your badminton racquet.

It would be great if you could do the Figure 8 routine with a heavier racquet. But never ever practice badminton strokes with anything but your playing racquet. It will kill your timing and feel.

It's quite common to see people train or warm-up by hitting shuttles with a squash racquet. This is, to put it mildly, ill-advised. Nothing could be more fatal to your game skills.

Of course, the badminton racquet will feel lighter after a warm-up routine with a heavier racquet. But then, it would feel even lighter if you had been swinging a hammer previously. (Have you ever seen a professional golfer practicing his swings with a long-handled hammer or a baseball bat?) If you want a lighter feel, get a lighter racquet. And, in any case, the illusion of lightness disappears after you've hit a couple of shots with your badminton racquet.

(After the Figure 8 Routine has given you a powerful whipping action, please call me to find out how you can pay me and how much you can pay me.) :cool:

[ionoo]

For many years now, I've tried to convince the coaches and players among my friends to examine the results they seek to achieve before embarking on weight-related exercises. Success has been kinda mixed, I must admit. :mad:

Well, here's a chance to choose and judge for yourself. :)

The obvious starting point is: what are you playing? singles or doubles?

For the most part, badminton is a game of accuracy, deftness and speed. Most people believe that muscular strength (or power) adds speed. It certainly does... but only to the shuttle. In fact, a bigger or stiffer physique reduces the speed of the player.

So who do you want to be? A lithe, swift player who has accuracy, coiling ability and great touch skills or a brawny, slower player who packs an extra-powerful smash?

Well, going by results, the former wins every time in singles and it's the latter that triumphs in doubles. :cool:

It's no wonder then that the world's best singles players are lithe and light. Lin Dan is 178cm tall and weighs 66kg, Taufik Hidayat is 173/65, Lee Chong Wei is 172/60, Bao Chunlai is 190/67 and Lee Hyun Il is 177/69.

Quite a few of the former greats were stocky players (e.g. Rudy Hartono, Liem Swee King and Yang Yang) but their short builds kept them light. Of course, the non-Chinese races don't come by lightness too easily. But when they do, they win. Morten Frost Hansen, Fleming Delfs and Prakash Padukone were as light as could be. (The notable exception here is Hashim Hafiz who is a hefty 79kg. :eek:)

On the other hand, top doubles players come heavy (the odd one here is the enormously talented Sudket Prapakamol who weighs just 66kg). Tony Gunawan, Jonas Rasmussen, Cai Yun and Fu Haifeng (the smash-emperor) aren't exactly featherweights.

Unlike singles which relies on the speed of the player, doubles is all about the speed of the shuttle. Here, power translates to enormous advantage. Players can afford to be heavier (and thus, slower) because there's two of them to cover the playing area. At an extreme, enormous power is a great add-on but, almost always, it detracts from accuracy.

Building a body rippling all over with bunched muscles is not going to be of much help. Arnold Schwarzenegger wouldn't win a badminton point from Peter Gade, unless gifted out of sympathy. :D Muscles in the calves, in the thighs, around the shoulder, in the back of the upper arm and everywhere in the forearm are those wedded to top badminton. Thickly developed muscles hamper twisting and stretching, the movements crucial to winning. Light workouts with medium loads are more than sufficient. After all, what's required is not the strength of a mighty oak tree but the flexibility of a humble blade of grass. :)

If surprising deception, powerful flicks and steep smashes are what you seek, try the Figure 8 routine.

It has 8 steps.

To begin, stand up with your feet as apart as the width of your shoulders.
You will need to keep your legs in this position throughout the routine.
Allow your arms to hang loosely by your sides.

(Stop whenever you feel strain building up in your muscle and allow your arms to hang loose for a while.)

Here we go:
1. Keeping your elbow and wrist straight, raise your arms very very slowly, slowly rotating them to bring the palms face up, continuing until your palms meet above your head. (Ideally, it should take you at least a whole minute to bring your palms together.)
2. Follow the same path and action down until your arms are again hanging loosely by your sides. (Again, do this ultra-slowly.)

Now pick up and grip your usual racquet with your fingers (not your palm). During the routine, keep your eyes rooted to just above the centre of the racquet face (the point where the shuttle makes ideal contact).

3. With the arm stretched, the elbow straight and the wrist straight, draw the figure 8 in the air with the whole arm 8 times each in all directions (up, down, right, left, front and back).
4. Repeat step 2... but this time, draw the figure 8 in reverse
5. With the arm stretched and the elbow straight, draw the figure 8 in the air with just your wrist 8 times each in all directions (up, down, right, left, front and back)
6. Repeat step 4... but this time, draw the figure 8 in reverse
7. With the arm stretched and the elbow bent at 90 degrees, draw the figure 8 in the air with just your wrist 8 times each in 4 directions (up, down, left and front)
8. Repeat step 6... but this time, draw the figure 8 in reverse

By now, you'd have made 256 figure 8s in the air. :D

Practice this routine for a few days and see the change for yourself.
If this doesn't give you very fluid and deceptively strong forearms, I agree to be called President Bush. :o

Remember, the wrist is only a joint. What lends power and speed to its movement is your forearm. Squeezing coiled steel handgrips and gel-masses is also good, not because it makes your grip powerful but because it strengthens your forearm. (A powerful grip is of little merit in badminton. In fact, the better players grip their racquets lightly, and not tightly, as a looser hold allows the wrist to whip down.)

Finally, a word on exercising with heavier racquets. :mad:

Squash racquets, tennis racquets and the like are good if your intention is to develop your arm and shoulder muscles. In fact, the same can be achieved by sand-filled beer bottles, soft-hold light dumbells and even lightly head-weighted old racquets. The only thing to remember is that whatever you choose, it must have a grip similar in circumference and feel to your badminton racquet.

It would be great if you could do the Figure 8 routine with a heavier racquet. But never ever practice badminton strokes with anything but your playing racquet. It will kill your timing and feel.

It's quite common to see people train or warm-up by hitting shuttles with a squash racquet. This is, to put it mildly, ill-advised. Nothing could be more fatal to your game skills.

Of course, the badminton racquet will feel lighter after a warm-up routine with a heavier racquet. But then, it would feel even lighter if you had been swinging a hammer previously. (Have you ever seen a professional golfer practicing his swings with a long-handled hammer or a baseball bat?) If you want a lighter feel, get a lighter racquet. And, in any case, the illusion of lightness disappears after you've hit a couple of shots with your badminton racquet.

(After the Figure 8 Routine has given you a powerful whipping action, please call me to find out how you can pay me and how much you can pay me.) :cool:About the figure 8 routine you say it should ideally take me a min to bring my palms together it takes me less than 5 secs for my palms to touch together I am pretty sure my wrist and arms are straight can you elaborate why it should take longer? Only reason i can think of is your trying to stretch out your arms...
And my previous post do you know the answer? I already came into badminton knowing that body builder type body in badminton = not really good. That's why i do things like jump rope and running to build endurance

[Oldhand]

About the figure 8 routine you say it should ideally take me a min to bring my palms together it takes me less than 5 secs for my palms to touch together I am pretty sure my wrist and arms are straight can you elaborate why it should take longer? Only reason i can think of is your trying to stretch out your arms...

The one minute is for the whole movement, timed from the relaxed position at your sides to when your palms finally meet. If you can do it even slower, all the better. :)

Muscles love being rapidly contracted and expanded because that's quite easy on them. Lying on your back, it's quite easy to rapidly lift and lower your legs. But try holding them extended and frozen a few inches off the ground, and it becomes very very tough. :) This also explains why jerking a rope is less exhausting than pulling it.

(One of the best exercises for the muscles controlling the knee is to sit on a chair and keep your leg stretched straight ahead with the thigh muscles as tight as you make them.)

Similarly, by very slowly (and I mean very very slowly) raising your arms, you are subjecting them to an extended period of contraction. Done regularly, it creates lithely conditioned muscles of great endurance rather than rock-hard stiff muscles of great strength but low in stamina. (This is why slowwww Tai-Chi builds firmer muscle tone than whoosh-whoosh karate.) :D

Perhaps you should watch 'Swan Lake' when you can. Ballet dancers might look emaciated and flimsy but they are able to jump, pirouette, stretch, twist and turn for the better part of two hours. (In contrast, the last Lin Dan - Taufik Hidayat match lasted only 57 minutes.) It will interest you to know that ballet dancers undergo a great deal of ultra-slow movement training. :)

[ionoo]

The one minute is for the whole movement, timed from the relaxed position at your sides to when your palms finally meet. If you can do it even slower, all the better. :)

Muscles love being rapidly contracted and expanded because that's quite easy on them. Lying on your back, it's quite easy to rapidly lift and lower your legs. But try holding them extended and frozen a few inches off the ground, and it becomes very very tough. :) This also explains why jerking a rope is less exhausting than pulling it.

(One of the best exercises for the muscles controlling the knee is to sit on a chair and keep your leg stretched straight ahead with the thigh muscles as tight as you make them.)

Similarly, by very slowly (and I mean very very slowly) raising your arms, you are subjecting them to an extended period of contraction. Done regularly, it creates lithely conditioned muscles of great endurance rather than rock-hard stiff muscles of great strength but low in stamina. (This is why slowwww Tai-Chi builds firmer muscle tone than whoosh-whoosh karate.) :D

Perhaps you should watch 'Swan Lake' when you can. Ballet dancers might look emaciated and flimsy but they are able to jump, pirouette, stretch, twist and turn for the better part of two hours. (In contrast, the last Lin Dan - Taufik Hidayat match lasted only 57 minutes.) It will interest you to know that ballet dancers undergo a great deal of ultra-slow movement training. :)damn should have worded it better meant less than 5 secs for whole movement and thanks for the info

[oliviergmar]

I dont like the idea of the squash racquet. I know it's really good for forearm strength but I'm afraid of the imbalances it may cause.

[DinkAlot]

I dont like the idea of the squash racquet. I know it's really good for forearm strength but I'm afraid of the imbalances it may cause.

Naw, I think it does just the opposite, it teaches you how to balance among the different rackets. At first it will take some getting used to but once are you acustomed to the different weights, you'll be that much better. :D

[oliviergmar]

Naw, I think it does just the opposite, it teaches you how to balance among the different rackets. At first it will take some getting used to but once are you acustomed to the different weights, you'll be that much better. :D

No... I mean all your right side will be bigger than your left side. That's bad for injuries.

[DinkAlot]

No... I mean all your right side will be bigger than your left side. That's bad for injuries.

That's easy to fix. Just work out your left arm to match.

[danielchua2]

I'm using the Powerball to increase power in fore-arm and wrist.:)
http://www.power-ball.com/ to all,
do you all know where i could get a powerball in Singapore? the powerball offical website doesn't state any shops in singapore...

[Dummey]

www.amazon.com has them and they ship to sinapore i believe

[Timbuctoo]

Easy way would be to use one of your spare cheap badminton rackets and add lead tape to it. Increase the amount of lead tape or strap weights as you gt stronger. Same principle as the squash racket but cheaper. Car yards have heaps lead for adjusting wheel balance. Melt the lead in a milo tin in the rectangle mold and place the lead weights in a wrist band, some Dunlop ones have little pockets with zips. You should also add weight to your other wrist to balance it all out. This could be the same principle as the runner with leg weights.

[Trang]

I agree that you can train your muscles and so on, but you don't need the biggest arms to smash hard fx like Peter Gade - he doesn't have big triceps. A good balance (good biceps) are important as well to rotate your body while hitting and still keep the balance. It adds power to your shots as well.

[syed_bashiir]

A friend of mine using hammer. he is a national doubles player. :) oh yar. and my school coach have this device or training equipment which is specially designed to train your wrist power. you can set the weight to 5 pounds or more. he told me its not available outside. i'm thinking of buying it .

[evylgrynn]

Instead of using a squash racquet, why not use a heavier badminton racquet? I have a 115g training racquet which I use to warm up with, after I've warmed up with that my regular racquet feels light as a feather. Plus, the training racquet is much cheaper than a squash racquet of similar weight, and you get the same feel as a regular racquet in terms of grip size, etc

[gingerphil79]

you have said using a squash racket will help improve power, what about a tennis racket? I haven't played it in about a year and when i took it out after having played badminton for 6 months, i couldnt believe how big a clumsy it was ha ha :D. Will a tennis racket do the same thing to increase power?

[badminto_expert]

Hi All,

Ask the coach to do feeding to you (have to finish 50 shuttlecock/set, do 3 sets). and you need to do smash using the heavy badminton rackets.

Also You can improve the arm and wrist using the medicine ball training (pull and push, take-through) and weight training (Bent press, pull-down, etc)


you have said using a squash racket will help improve power, what about a tennis racket? I haven't played it in about a year and when i took it out after having played badminton for 6 months, i couldnt believe how big a clumsy it was ha ha :D. Will a tennis racket do the same thing to increase power?

[Blurry D]

If you don't have a squash racket you can try this and it works for me.

Get and old racket and string it at 20lb. A racket with a good shaft something cheap which you don't need anymore.Then, get blue-tacks and stick it on the head of the racket.Normally when you purchase the blue-tacks it comes with strips.Cut it into half and paste it on the head of the racket.Later use any tape to tape it up to unsure it does not come off.

Use the racket for your drills or just do shadow swing with it.I suggest that you start slowly with slower and less force.Later on you slowly increase the force of your swing.

It has worked for me.

[kktan]

Good call, Dennis. I forgot about those (and I actually own one:o). These are great for sustained tension all the way around and across the wrist (and they won't lead to huge amounts of muscle either).

It's recommended you use them for around 5-7 minutes per day but IMO you should just carry on until you can't hold the thing any more. Be warned, though, after this length of time your wrist will feel like it's on fire!

M


is it sold in singapore?

[Oldhand]

Check out www.powerballs.com.sg and call the Singapore number listed.
It's a tuition centre (inside the Emerald shopping centre on Orchard Road) called Eco360 that, on the side, imports and sells the PowerBalls. (In case you want to call rightaway, the telephone number is 6736 1005).

Get one with a display (this is S$65) and avoid the fancier versions.

I bought two, one for myself and one for a friend, and neither of us have anything great to say about it. I spin at around 8,000 to 10,000 (the record is over 16,000) and, after a while, it becomes tiresome and repetitive. None of the available actions resembles anything in badminton... and I'm not sure this is a good way to develop power for badminton.

I believe better results can be achieved by exercising with a beer bottle filled with sand (both of which should be rather easily available). But this is my opinion... you are welcome to give the PowerBall a try.


is it sold in singapore?

[ycw77]

you have said using a squash racket will help improve power, what about a tennis racket? I haven't played it in about a year and when i took it out after having played badminton for 6 months, i couldnt believe how big a clumsy it was ha ha :D. Will a tennis racket do the same thing to increase power?
Saw Korean team using tennis racket to train before, and that time training backhand only !!!

[Blurry D]

How does powerball works?? just shake it ?

[coachrowel]

hehehe yeah shake it! and grind it! hahaha

[coachrowel]

this is very interesting....near my house there is a few indonesian workers playing badminton here. They use "hammer" to practice strenghting their arm. I tried and it works... try to smash using a "hammer" but make sure no one is infront of you....

carpenters must be great smashers!:D

[Oldhand]

:( I've said this before and I'll say it again...
do not practice your strokes with heavy objects.

If all you want to do is develop your muscles, use hammers or spades or mallets or weights or excavators or suitcases or whatever. Swing, lift, throw, toss, shake... do whatever you want. But if you practice your strokes with a heavy or bulky object, you will end up with absolutely lousy timing. :mad:

To illustrate grossly, you cannot improve either the speed or the quality of your handwriting by practicing with a baseball-bat-sized pen or a walking stick. :cool:

What would really be of benefit would be a whip... especially a short whip (like the one used by cattle-drivers). The whipping action generates the most powerful stroke in the shortest time. You can achieve very hard shots with just the tiniest of backlifts. :)

Try whipping exercises (er, not on someone)... and when it eventually works well for your power, remember to PM me so that I can tell you how to pay me for this tip. :p


carpenters must be great smashers!:D

[DinkAlot]

If all you want to do is develop your muscles, use hammers or spades or mallets or weights or excavators or suitcases or whatever. Swing, lift, throw, toss, shake... do whatever you want. But if you practice your strokes with a heavy or bulky object, you will end up with absolutely lousy timing. :mad:

Respectfully disagree. If you will end up with lousy timing, how come just about all professional players train with squash or heavy rackets?

I have been using a squash racket a little bit and when I switch to a normal racket, the adjustment is a matter of a few shots. Not a problem.

Also, once you get used to playing/practicing with a squash racket, your muscle memory knows how to adjust. You just have to use it enough.

[Oldhand]

Umm, you need to read my post again. :p
It's a word of caution on practicing strokes with heavy, bulky objects.

A stringed badminton racquet typically weighs between 75 and 110 grams.
A stringed squash racquet typically weighs between 110 and 200 grams. (Those made of graphite, kevlar, titanium or boron are even lighter).
They are also almost the same length. :cool:

As such, I do not think squash racquets qualify as 'heavy or bulky objects'.
Neither are they the equivalent of hammers, spades, mallets, weights, excavators, suitcases or whatevers. :p


Respectfully disagree. If you will end up with lousy timing, how come just about all professional players train with squash or heavy rackets?

I have been using a squash racket a little bit and when I switch to a normal racket, the adjustment is a matter of a few shots. Not a problem.

Also, once you get used to playing/practicing with a squash racket, your muscle memory knows how to adjust. You just have to use it enough.

[DinkAlot]

As such, I do not think squash racquets qualify as 'heavy or bulky objects'.
Neither are they the equivalent of hammers, spades, mallets, weights, excavators, suitcases or whatevers. :p

Ummmm, a squash racket is a heavy, bulky object when compared to a badminton racket. :p

Construction equipment, I would not use either. :)

[Oldhand]

Yeah, right :D

DinkAlot: Ummmm, a squash racket is a heavy, bulky object when compared to a badminton racket. :p

[renly]

You can try mixing badminton with tennis. After regular tennis workout games, ur badminton racket will feel feather light in ur hand. Net result, ur arm momemtum will be vry powerful while playing baddy, n u get to enjoy tennis also. :)

But watch out for TE, if ur arm muscles not strong enough. :eek:
tennis using arm mucle but badminton you have to use wrist and finger power. so, i suggest any rq with heavy head and use wrist when you hit the shuttle

[Speed of light]

The best way to increase power not using any heavy head racket like tennis or squash which cause arm injury. The better footwork you can perform and with physical fitness exercise will guarantee you with less power from you arm but generate a massive power and deceptive play. Also, it depends on your racket if stiff racket you have to snap your wrist as fast as possible but if slower player would benefit from flexible type racket.

[spence_31]

to strengthen my wrist/ forearm i use my powerball or i get an old newspaper and with one hand (my racquet hand) scrumple each page into a ball. try doing that like 10 times in a row!!

[aelkman]

Hi! I don't have a squash racquet, but I was wondering, would a tennis racquet be about the same for weight training?

[Plutoburn]

For those that can read Chinese:

160g Heavy racket made specifically for training.

http://www.badminton-king.com/front/bin/ptdetail.phtml?Part=FLP-04

[SibugiChai]

When Lee Chong Wei was training for the Malaysia Open in Kuching some years back.

I saw him use a squash racquet (if I am not mistaken) with add-on iron plate on its shaft. looks really heavy to me.

Not sure the weight though!

[krisss]

The way to train wrist strength - Simply grab your racket , hold it horizontly , parrallel to the floor , and just use your wrist to go up and down , this will hurt after 2-3 minutes , and it will feel like your veins are about to pop :O

O.K second , an ex england player taught me this , and i've also felt a drastic improvement of ym wirst strength. Simply place your hands in front of you , and clench your hands , then unclench. So make a fist then stretch your fingers out , keep doing this for 2-3 minutes , this will also feel very painfull.
I've also seen quite a few of my friends using a powerball , not sure where to get one but try searching google.
Also I would recommend getting a squash racket , not too heavy , aprrox 140-160grams.This will help alot , and as soon as you pick up your badminton rakcet , there is a massive difference! You don't need to buy an expensive racket , on ebay for £10 or less , or go to a supermarket and get one

[krisss]

Hi! I don't have a squash racquet, but I was wondering, would a tennis racquet be about the same for weight training?

I severely recommend you also not getting a tennis racket this could lead to injuries , as i said before you can easily obtain a squash racket , for a cheap price , from a supermarket or ebay.

[PGplayer]

When Lee Chong Wei was training for the Malaysia Open in Kuching some years back.

I saw him use a squash racquet (if I am not mistaken) with add-on iron plate on its shaft. looks really heavy to me.

Not sure the weight though!

I have seen some of the BAM player train with squash racquet or warm up with it during tournament.:)

[krisss]

I have seen some of the BAM player train with squash racquet or warm up with it during tournament.:)

I personally think training with a squash racket helps significantly , and I recomment it to everyone

[sunjr]

last few days ago i just bought gosen racket (training 160) the weight is 160gr, its so heavy and i used to trainning..
i think its very useful..

[krisss]

I saw on another forum , that your fingers might be important in smashing?

Does anyone know if this is correct? If so , do you know any finger strengthening drills?

[sunjr]

absolutely yes, with the correct finger grip ur hand become relax and comfort to smash, drop or lob..
u can see all international finger grip are same, u must see it carefully because its so fast..

[krisss]

absolutely yes, with the correct finger grip ur hand become relax and comfort to smash, drop or lob..
u can see all international finger grip are same, u must see it carefully because its so fast..

Yes the grip is important , but what about finger strength.
I know it sounds wierd but I heard it somewhere on this forum

[jafffa]

How long should a person train with a squash racket for, and should they merely shadow or play against a wall?

[Danstevens]

How long should a person train with a squash racket for, and should they merely shadow or play against a wall?

Not too long, you don't want to hurt yourself. I personally play against a wall but it shouldn't matter too much. I just think that actually hitting the shuttle and having it come back at you at speed helps your reactions a little and may be more beneficial than just swinging a squash racket around.

[jafffa]

Not too long, you don't want to hurt yourself. I personally play against a wall but it shouldn't matter too much. I just think that actually hitting the shuttle and having it come back at you at speed helps your reactions a little and may be more beneficial than just swinging a squash racket around.


Do yu try to play or avoid any stokes more? Like i imagine i could hurt myself atempting backhand clears.

[bradmyster]

hmm.. but doesnt bicep curls help at all? how come for example, players like fu haifeng and lindan have such big biceps? they dont do wrist curls?

they dont have big biceps lol.. They just have no fat on their body giving the impression the muscle is bigger than it actually is. Due to high definition and toning.

sight is very misleading at times. Lin Dan is bloody skinny lol hes not tank.

[SuperBird]

Remember, in badminton, our body don't need bulky muscle in this fast marathon game: Our body go thru changes from Red fiber muscle which take up more or require more Oxygen than fast white muscle--which don't get tired out quickly. This is the Lean muscle--the marathon runner's muscle. Look at the top marathon runners, you can see their capability of lasting a long run.

[Gold-]

is there any drill that can strengthen both arm and wrist together?

[jjlow]

i use squash racket for training last time and after i got stronger,i changed to using tennis racket.BUT,MAKE SUR YOUR HAND IS STRONG ENUF BEFORE USING TENNIS RACKET OR YOU WILL GET WRIST AND ELBOW INJURIES.the only thing about heavy racket training is once i stopped for around 1 week,i could feel the strength decreasing.so once you start you have to continue doing cos the strength/power gain will not stay.

[JR]

I will not recommend to use a tennisracket to increase your underarm strength. A squashracket is enough to do that or maybe holding to badmintonrackets together and just swinging them through the air without shuttles. A tennisracket is too heavy and the chance of injury is high.....

Kind Regards

JR

[oldskool]

I do my daily work out with a old kawasaki badminton racket wich I made havyer by adding a 5 grams bold to the t-joint with a T-rep. It wheights around 110 grams instead of my normal racket (85grams)
I swing it in two sessions of 1 minut each day for over 1 years.
I imagine myself standing on the court and also do the footwork with it.

Wat I also did for a long time and still do is connecting a long elastic to the racket and a steady point on the other side and swing backhand low high for hand low high for 1 minut.

Especially in doubles I saw a huge step forwards in strengts when playing smaches, backhand and fast net play.

All in all the way to go for power and i find it really fun to do.
I am doing it at work while working around in the warehouse.

[flashback3003]

i didnt feel like making another thread but can anyone answer this:
is being able to do a figure 8 for 7 minutes straight(1 per second or 2)
good for a beginner?