Stronger forearms, better squash
What's the story
Getting better at squash isn't just about spending hours on the court.
Building strength in your forearms can make a huge difference in your swing accuracy and power.
This article provides five excellent exercises to develop that essential forearm strength, helping you control the racquet and hit the ball with confidence and precision.
Adding these exercises to your training routine can help you see a big difference in your game.
Wrist curls
Wrist curls for enhanced control
Wrist curls strengthen forearm flexor muscles.
Sit on a bench with your forearms resting on your thighs, palms facing upward, and a dumbbell in each hand.
Curl the weights towards your body, then lower them to complete one repetition.
Performing three sets of 12 repetitions twice a week can improve wrist flexibility and grip strength, increasing racquet control.
Reverse curls
Reverse wrist curls for balance
These are the perfect complement to regular wrist curls, targeting the often-neglected extensor muscles in your forearms.
Sit in the same position as for wrist curls, but with palms facing down.
Lift the dumbbells by extending your wrists upwards, then lower them slowly.
Three sets of 12 reps will balance forearm development, improving overall swing stability.
Hammer strength
Hammer curls for power shots
Hammer curls work both your biceps and forearm muscles, which are key for strong shots.
Hold a dumbbell in each hand at arm's length while standing or sitting, palms facing inward.
Lift the dumbbells towards your shoulders by bending at the elbows. Do not move your upper arms. Lower them back down slowly.
Doing three sets of 10 reps will improve your shot power.
Grip endurance
Farmer's walk for grip endurance
The farmer's walk is a great exercise for developing grip strength and endurance, which are crucial for long matches.
Simply hold a heavy dumbbell or kettlebell in each hand and walk a set distance or until your grip strength gives out.
Try to increase distance over time or use heavier weights as you get stronger.
Plate pinches
Plate pinches for fine motor control
Plate pinches build strength in your thumb opposition muscles, which play a key role in fine motor control when gripping the racquet.
Simply hold two weight plates together between your thumb and fingers on one hand and stand holding them as long as you can before switching hands.
Aim for three sets per hand to enhance accuracy in finesse shots like drops and lobs.