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Increase power for arm and wrist

Discussion in 'Jonas Rasmussen Forum' started by Cengsc, Dec 7, 2004.

  1. Cengsc

    Cengsc Regular Member

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    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
     
  2. JR

    JR Regular Member

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    Arm/Wrist power

    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
     
  3. daretolive

    daretolive Regular Member

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    Low drives

    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
     
  4. Pete LSD

    Pete LSD Regular Member

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    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.

     
  5. Mark A

    Mark A Regular Member

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    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.
     
    #5 Mark A, Sep 4, 2005
    Last edited: Sep 4, 2005
  6. Cengsc

    Cengsc Regular Member

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    thks

    Hi Jonas,

    sorry, now then i see this post.
    thks

    ceng

     
  7. fanatico

    fanatico Regular Member

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    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?
     
  8. Mark A

    Mark A Regular Member

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    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:)
     
  9. Dennis

    Dennis Regular Member

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  10. Mark A

    Mark A Regular Member

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    Good call, Dennis. I forgot about those (and I actually own one:eek:). 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
     
  11. bad_aim

    bad_aim Regular Member

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

    Mark A Regular Member

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    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!).
     
  13. DinkAlot

    DinkAlot dcbadminton
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    Two words: squash racket.

    :D
     
  14. theasiandude88

    theasiandude88 Regular Member

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

    Mark A Regular Member

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    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!
     
  16. Lala Miso

    Lala Miso Regular Member

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    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.)
     
  17. Joseph

    Joseph Regular Member

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    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
     
  18. Lala Miso

    Lala Miso Regular Member

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    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!
     
  19. Radium

    Radium Regular Member

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    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.
     
  20. tkteo

    tkteo Regular Member

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    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!)
     

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