User Tag List

Page 1 of 2 1 2 LastLast
Results 1 to 17 of 21
  1. #1
    Regular Member
    Join Date
    Feb 2006
    Location
    Ontario, Canada
    Posts
    83
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Question Exercises to strengthen your wrist

    I am 31 year old male, who is about 6'5" in height with a pretty slim build and have been playing badminton two days a week for about 4-5 years. As a background, I have played a number of rackets since returning to badminton which include a BK PCV-65 and an Astec Storm Pro both of which are pretty light rackets that are probably head light or even balanced.

    Recently on a trip to Asia, I picked up a Ti-10 2nd Gen for my wife, however she did not like it very much so I ended up giving it a try. What I found is I really like the racket a lot. It has really nice feel and control, and on a hit it feels substantial enough that I can feel the power transfer to the shuttle. The major issue I am having with this racket is wrist pain.

    I believe what is occuring is the follow through of the racket head after making contact with shuttle is causing some strain on my wrist. This of course is a combination of my weak wrist and my technique, since there are times when I hit the shuttle and no pain is felt at all.

    So I was looking for any sort of exercises that I can do to help strengthen my wrist so I can use this racket on a regular basis. Currently when I try to use the Ti-10 all it takes is a few off hits to cause it to tweak my wrist.

    Thanks.

  2. #2
    Regular Member
    Join Date
    Dec 2008
    Location
    ? ?The Moon? ?
    Posts
    1,087
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Try searching the forums first. There are lots of ways if you search .

    But , first of all we need to adress your technique!

    Technique is one of the most important things.
    Ask an expierienced player , or coach for the correct technique.

    Then , to increase your wrist stength , hold your racket out parallel to the floor and swing 5 cm up and down , this will eventually burn , keep doing it because pain is gain

    Or you could hold your hands out , and then make a fist then extend your hand out , repeat this over and over again. Again this will burn your wrist but pain is gain

    Good luck , and hope this helps !!:d!

  3. #3
    Regular Member
    Join Date
    Oct 2008
    Location
    Sweden
    Posts
    79
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Or take a piece of wood or anything thats circular and tie a rope to it and then tie a weight (one that you can manage ofc) then hold your arms straight out from your body and start rolling the wood or what you have until the weight reaches the top, after this dont just release it try to roll it down aswell as far as you can. This gives quite a burn and is rather effective, atleast for me

  4. #4
    Regular Member
    Join Date
    Nov 2008
    Location
    Ireland.
    Posts
    1,236
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    The two methods I use are:
    1. A ketchup bottle filled with water (or indeed ketchup..). The long neck of the bottle is similar enough to a racquet grip in shape and makes it easier to hold than a normal drinks bottle which I have seen recommended in other threads. You then swing this side to side using your wrist only.
    2. Hitting a shuttle against the wall using a tennis racquet. This is pretty hard, but the racquet weighs a ton and definitely builds up both wrist and arm strength.

    I use these mainly for backhand strength, and even after one or two days of it I saw a noticeable improvement in my backhand strokes.

  5. #5
    Regular Member
    Join Date
    Jun 2008
    Location
    singapore
    Posts
    458
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    u can do barbell reverse wrist curls and normal wrist curls =) but dun do it too fast if not it will injure your wrist..n dun use to heavy barbells if not the training will not be effective and it might oso injure ur wrist too..=)

  6. #6
    Regular Member
    Join Date
    Jun 2008
    Location
    India
    Posts
    72
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    even i wud recommend the barbell wrist curls... also... u can do the kung fu pushups... (guess am going too far with tht).. those r the kinda pushups which concentrate on the smaller muscle groups... so u do them on all finger tips.. tht way ur wrist takes lot o beating n u feel the gain within a week... initially u may not b able to do it... so u can simply hols ur push up stance for lets say 10 15 sec n not do any push ups... this will work upon ur grip also like anything... since ur fingers r involved too... then there r 2 finger pushups... 2 finger pull ups... etc... pushups on wrists... etc...

  7. #7
    Regular Member
    Join Date
    Jan 2009
    Location
    Germany
    Posts
    13
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Maybe a Powerball / Gyro-Twister will be of Help!

    Good Luck!

  8. #8
    Regular Member
    Join Date
    Aug 2008
    Location
    Australia, Brisbane
    Posts
    744
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    if you are male as you say try pleasuring yourself for 5 minutes before swapping hands.

    lolol im joking.
    most effective way is the bottle of water filled 3 quarters. because the weight shift teaches you to control better and gives a better core strength to your wrist.

  9. #9
    New Member
    Join Date
    May 2009
    Location
    Philippines
    Posts
    1
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Sir, i just found this out in a thread, it may be of use.
    http://www.badmintoncentral.com/foru...ad.php?t=11173

    Through this, i recently learned that what I've been doing in the past has been useless somehow. I shouldn't have been doing wrist curls. Now I'm looking for exercises that strengthen my forearm, to help with the pronation/supination movement.
    But I've been using the ketchup bottle filled with 3 quarters of water. It has been quite effective, in a way that i didn't focus on my wrist, just moving it side to side.

  10. #10
    New Member
    Join Date
    Jul 2009
    Location
    uk
    Posts
    1
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    hey Treilnin,

    I can only sympathize with your problem. I've recently returned to playing badminton after a long lay off as i used to play a lot as a teenager.

    but having broken my left wrist as a kid i took some time away from the sport as I kept getting wrist pains. Since then I have gotten into other sports such as grappling and the pressure that my wrists are under can often make things worse e.g. griping the gui, submission holds etc.

    As for myself, i have found the best way to remedy the pain is to tackle the problem head on by focusing specific wrist exercises perhaps more than most people simply due to my prior injury.

    i will always start off by doing simple static stretches, pushing my flat hand in both directions and normally work on developing wrist strength by doing kettlebell swings and gripstick twists. personally, the most important part is to warm down sensibly at the end of any training sessions, especially now as I'm getting older as my joints are not what the used to be.

    i also take Krill oil tablets regularly to help lubricate the joints. I hope this helps.

    http://www.wristexercisesblog.com/

  11. #11
    Regular Member
    Join Date
    Feb 2009
    Location
    Malaysia
    Posts
    1,021
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    The method that I always use is use a heavy racket(other use tennis racket but I cant afford it)
    Using that heavy racket , there are many way to make it as a training . You can refer on other post/thread

  12. #12
    Regular Member
    Join Date
    May 2008
    Location
    Bay Area
    Posts
    350
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Squash racket > Tennis racket for badminton training.

  13. #13
    Regular Member
    Join Date
    Aug 2008
    Location
    Australia, Brisbane
    Posts
    744
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    there are thousands of ways!!!!

    Squash racket is the most effective for badminton strokes. When playing use a squash racket and do 5 minutes of taps with a partner. Short sharp taps just like your normal training. Then use your normal racket and do some light strokes to loosen up your wrist muscles and rest them. Then another 5 minutes of squash racket taps.

    When your at home or wherever. Grab your squash racket and make a figure 8 motion. Start slow for the first few times till you gain a bit of strength but after a while try to go quite fast. Because as most of you would know, faster wrist movements will generate more power.

    Its like me and my backhand at the moment. I have good technique and a good stroke, but im only generating 3/4 of the power i need for a full smash and perfect fullcourt clear. So im going to start this wrist training when i recomence normal badminton training. (once my stupid injury heals lol)
    The reasoning mainly being my swing and wrist movements is too slow because of my weakish wrist. So strengthening will generate faster and stronger movements which in turn will give me the results i need.

    Goodluck.

  14. #14
    Regular Member
    Join Date
    Jul 2009
    Location
    Calgary AB, Canada
    Posts
    15
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    I've recently started using a large elastic strap, like the yoga bands or something that compares...Basically match the motion that i would in a shot for badminton with the motion i move attached to the end of the elastic while having the other end under my foot...if that makes sense...all this only with my wrist though

    i basically do 50 a night for all directions, and i feel a huge improvement in my net kill/smash/backhand and deep smash return. Give it a shot, that is if that made sense lol..

  15. #15
    Regular Member thlim78's Avatar
    Join Date
    Apr 2008
    Location
    Melbourne
    Posts
    646
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    recently I hv been doing some warming up / light exercises with squash racket with the purpose to strengthen my wrist. When at home, I do figure of 8's for 5 - 10 mins, three times per week. And on court, I do combination of fast drive, lob, smash, and drop for 10 - 20 mins against my friend.

    now, here comes my problem. Each time I switch to my badminton racket (3U2G), I can feel that the racket becomes lighter, but the feeling is so strange. It seems like I am not holding anything. And when I smash, I don't have the feeling that I am smashing. Also I feel that my strength / power are not concentrated enuff when I smash, and my timing is also becoming inaccurate when I smash.

    I am puzzled. Please suggest to me what went wrong, and the correct approach using squash racket for wrist strenghtening.

    Thanks.

  16. #16
    Regular Member
    Join Date
    May 2008
    Location
    Bay Area
    Posts
    350
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Default

    Normally, it's a great feeling to me when I can't feel the weight of the racket; I keep on clearing everything out. Feels like I have super strength :]

  17. #17
    Regular Member
    Join Date
    Jul 2008
    Location
    Asia
    Posts
    3,955
    Mentioned
    4 Post(s)
    Tagged
    0 Thread(s)

    Default

    when swimming, i usually do freestyle swimming..
    so does it help strengthening my arm as well as my wrist?

Page 1 of 2 1 2 LastLast

Similar Threads

  1. How Do You Strengthen Your Backhand?
    By Ruth-Less in forum Techniques / Training
    Replies: 1
    : 01-26-2009, 04:05 AM
  2. Exercise to strengthen your FINGER
    By h4n5ip in forum Techniques / Training
    Replies: 20
    : 10-01-2007, 04:13 AM
  3. strengthen your ankles people
    By bigredlemon in forum Techniques / Training
    Replies: 18
    : 12-31-2006, 05:37 PM
  4. How to Strengthen your Wrists?
    By DR in forum Techniques / Training
    Replies: 3
    : 06-06-2001, 08:36 AM
  5. Wrist strengthening exercises
    By Brett in forum Techniques / Training
    Replies: 8
    : 04-15-2001, 03:57 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •