Hey BCers, how do you guys train your wrist/forearm? I use a wodden sword (shinai) to train my wrist by using the same snapping net kill technique. It works very well and it develops a lot of forearm muscles. How do you guys build your forearm muscles?
Dear Shot3gun, You can see my comments posted here (http://www.badmintoncentral.com/forums/showpost.php?p=1069921&postcount=25) or go to this thread (http://www.badmintoncentral.com/forums/showthread.php?t=20149). Hopefully this will help.
i use something called a Powerball (a similar product is the DynaBee) which uses rotational dynamics to help exercise the wrist and fingers. it's a ball with a free spinning mass inside it that is manually started and maintains it's spin with wrist torsion. this is what it looks like: to further help my finger strength, i use a device called a Digi-Flex that helps strengthen each finger individually. it's original use was for my guitar playing so i could fret easier but i found that it also helps my grip tighten in badminton as well. here it is:
I use a 8kg barbell and do reverse wrist curls 50reps 3 sets and normal wrist curls, 100+reps 3 sets =)
do wirst curls do you good, i remember someone posting that they don't help... haven't tried them personally so i can't comment. I jus stick to my wrist grips
wrist curls do help...zhang ning oso do wrist curls..i think those who said wrist curls dun help probably nvr do wrist curls before haha!
Powerballs are awesome as they exercise your whole arm pretty much, including your shoulder. predominantly tho its the wrist and forearm that get the most impact. wrist curls - some ppl i know use that method but be carefull as they are prone to tendonitis if too much strain is placed on tendons. head heavy racket training - also another good way but again be very carefull not to over do it. little and often is the key.
if u do wrist curls correctly, at the right pace and using the right weights then u wun become injured haha
Flexion and extension conditioning exercises for the forearm should assist in strength development and power generation in Badminton. However I understand that the rotator cuff muscle groups have an equally large part to play in power generation in badminton.
I keep on wondering....weights (wrist curls) are more of a strength training whereas wrist snaps is more like how flexible or stretchable your musle is. Anology: a rubber band is very flexible and streable and snap back real fast but probably cannot support much weight. something tougher that can suppor more weight probably won't be as flexible or snappy... So would weights really help?
Your are right to some extent. Strength conditioning is helpful for developing strength where a deficit exists (Ie a particular lack of strength in one area). But there is a distinction between the terms Strength and Power. Strength is the ability to exert a maximal contraction providing as much force as possible. Power is a blend of strength and speed and more relevant to badminton. As the racket is so light poewer production as also important (as well as a foundation of strength). pplied the excercice the more relevant to the game - so using a head heavy racket (as was previously mentioned) Therefore the more applied the excercise the better (ie head heavy racket). Not sure the relevance of 100kg dumbells. In fact I used to be a weight lifter and have never see 100kg dumbbells!!!!?
I think 100lbs would be more realistic. Also would like you guys opinion. Anything like someone is more naturally built that even without much training they can exert a lot of power. I've seen some hard smashers amongst the ppl i usually play with...not sure how much of it is training and how much is actually just comes naturally.
It's a combination of technique and timing. Instead of training your forearm, try finding the sweetspot and remember the feeling. Practice pronation.
