Improve your serve, backhand, and forehand with the right tennis forearm exercises
From lifting light weights to squeezing a tennis ball, you can find simple yet effective exercises that target the muscles in your forearm and help you hit harder and better shots.
People quite often forget the smaller muscles involved with playing tennis shots and donβtΒ do exercises to strengthen them. Due to the physicalΒ complexity of tennis and the need to develop strength, power, court movement etc., injury prevention exercisesΒ are quite often pushed down the list of priorities. Players will prioritiseΒ what they feel will impactΒ on their performanceΒ in the short term.
- By strengthening the smaller stabilisingΒ muscles around joints, it can eliminateΒ a lot of joint-relatedΒ tennis injuriesΒ e.g.,Β tendinitis.
- By improving the capacityΒ of these stabilisingΒ muscles to endure the different positionsΒ and stresses each tennis shot puts on them will help preventΒ tennis related injuries (muscle tears, overuse injuries, etc.)
One key area that is neglected is the forearm. These muscles play a key role in grip strength, racquet control, and forceΒ absorption.
Specifically, weak forearm musclesΒ will lead to tennis elbow or wrist injuries. By strengthening the forearmΒ musclesΒ and making them strong enough to handle the forces applied to them on every shot,Β willΒ not only improveΒ the consistency of your shot but also avoid pain and inflammation.
The Forearm Pronation Exercise is a great exercise that can be done at home or the gym to help strengthen the forearm muscles.
Forearm Pronation
Performance Description
- Hold a hammer handle in your hand and bend your elbow 90Β°. Slowly rotate your hand with your palm upward and then palm down. Do three sets of 10 on each arm.