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Home » How to Boost Your Wrist and Forearm Strength for Badminton? Top 5 Exercises

How to Boost Your Wrist and Forearm Strength for Badminton? Top 5 Exercises

How to Boost Your Wrist and Forearm Strength for Badminton?

Badminton is a racket sport where wrist and forearm strength is vital for hitting some exquisite shots on the court. Better wrist and forearm strength allows you to place the shuttle faster and more accurately during a match. Wrist and forearm strength also plays an important role in grip strength and finger power.

As a beginner, you must perform exercises to boost your wrist and forearm strength because you might not have used your forearm and wrist in a way that badminton requires before.

Now, let me explain why wrist and forearm strength is must to play this racket sport.

The ligaments, tendons, and muscles of your wrist are connected to your forearm and hand. So when your wrist muscles lack strength, the bone and ligaments make a difference and are also affected, which can cause an injury.

So, regularly performing wrist and forearm exercises also prevent you from facing severe injuries like tennis elbow, sprained wrist, fracture, or carpal tunnel.

Rather than this, improving your wrist and forearm strength also helps improve your shot power and accuracy.

Best Exercises to Increase Wrist and Forearm Strength

If you ever feel like you have weak wrists or forearms and lack power while hitting the shuttle, you can practice these exercises, which will help you improve your wrist and forearm strength.

So let’s begin with:

1. Dumbbell wrist extension and flexion

Dumbbell wrist extension helps strengthen your forearm extensors, increasing your wrist power and strength.

To perform a dumbbell wrist extension, you must follow these steps:

  • Sit in a chair and place your forearm on a flat surface.
  • Grab a dumbbell according to your accordance. (If you do not have a dumbbell, you can also grab a bottle full of water or an exercise band). Then line up your wrist along the edge of the surface.
  • Now hold a dumbbell with the palm of your hands facing downwards.
  • Then slowly raise your hands towards your forearms.
  • Hold on to the position for 5 seconds, then slowly lower your hand and reach the starting position.
  • Repeat the same ten times for at least two sets on each wrist.

On the other hand, for dumbbell wrist flexion, you need to follow these steps:

  • Place your forearm on a flat surface and align your wrists to the edge for maximum range of motion.
  • Then, like the last exercise, grab a dumbbell, water bottle, or exercise band.
  • Holding the weight with your palm facing upwards, slowly raise your fist towards your forearm, only bending your wrist.
  • Hold for three to five seconds, then slowly lower your hand to the starting position.
  • Try out at least two sets of ten repetitions on each arm.

To learn more, click on the video below:

2. Use a hand gripper

Hand grippers are generally used for increasing forearm strength, and the best part of these hand grippers is that you can use them anywhere and everywhere.

These grippers are usually available in sets; some even come with an adjustable spring, allowing you to adjust and change the tension according to your comfort.

Also, these grippers are very easy to use. You only need to squeeze and hold the gripper as often and as long as possible.

Rather than this, these hand squeezers or grippers also strengthen your wrist and forearm muscles and increase the power of lifting heavy objects, boost mental health, reduce stress, and enhance agility.

To learn more, click on the video below:

3. The wall drill

A wall drill is one of the most effective exercises for all level players, from beginners to professionals. It not only helps to strengthen the wrist and forearm muscles but also helps in improving your shots, confidence, and footwork on the court.

Now let me explain how it helps boost your wrist and forearm strength.

While performing a wall drill, you hit the shuttle against the wall, and the shuttle always returns. So, next time when the shuttle returns, hit it hard enough with substantial force. As soon as you hit it a few times, you will better understand the required force and can work up to it.

Continually practising the drill will allow your forearms to build up endurance for playing and swinging, which can do wonders for you in a match setting since games tend to go on for a while.

To learn more, click on the video below:

4. Gripping weights

Gripping weight is one of the simple exercises, and to perform this exercise, you need to hold and grip weight plates or dumbbells while standing. While holding these dumbells, you might feel that your forearms are getting loaded, which is key to improving your forehand grip and wrist strength.

Remember: A grip strength test is how long you can hold the weight.

Rather than this, you can also use a pull-up bar to perform this exercise. So, all you need to do is grip the bar and perform a dead hang. A dead hang is where you hang from the bar, which is quite harder than it sounds, but trust me, it is one of the best wrist and forearm strengthening exercises.

To learn more, click on the video below:

5. Use a heavy-training racket

If you are a badminton player, you must be well aware of the weight of a racket. A training racket is slightly heavier than a standard racket, which weighs between 60-100 grams. But a training racket can weigh about 180 grams.

And that’s where the training racket comes into play requiring the players to use more force and grip strength to hit the shuttlecock. Practicing with one more often and even using it for drills can improve your forearm strength. It may not build muscle necessarily, but it will improve them. Just make sure you alternate hands as you swing.

Also, remember that a training racket is not a racket you should be playing with as a day-to-day racket. It is only for training purposes, and you can get injured using it for a longer period.

To learn more, click on the video below:

Final Words

So, consider your forearm and wrist the next time you consider working out, training, or performing any other drill or warm-up. If you lack wrist and forearm strength, the exercises above will help you easily strengthen and boost your wrist and forearm power.

After performing these exercises regularly for a month or two, you will notice an increase in your strength. And as moving forward in your wrist and forearm training, you should also increase your sets, repetitions, or weight to keep challenging yourself to become stronger.

And in case you face any problems or have any questions going on in your mind, feel free to ask us or pin them up in the comment section below.