Grip and forearm strength is crucial in badminton as it is used to generate power in your shots. So if you want to increase the power in your shots, you need to strengthen those muscles. The muscles in your forearm are much smaller compared to the rest of your body so you do not need to use heavy weights. In fact, lighter weights are recommended as it reduces the chances of injury.
1. Dumbbell Wrist Curls
For this exercise, you will need a light dumbbell (1-10lb). This exercise works out your forearm flexors. To do this exercise hold the dumbbell in one hand with the palm facing up and place that arm on a flat surface such as a table or on your leg. Hold the dumbbell lightly in your hand with a relaxed grip so that your hand hangs off the end, this is your starting position. Keeping your arm still, tighten your grip and curl your wrist up, bringing the dumbbell towards you. Return to the starting position and repeat the action. Do this for 3 sets of 10-15 reps.
Dumbbell Wrist Extensions
This exercise is the opposite of the Dumbbell Wrist Curls. Instead of your palm facing up, you want to turn your arm so that the palm is facing down. This exercise works out your forearm extensors. You may find that this version is more challenging than the wrist curls as the muscles are not used as often and will be easier with lighter weights. Do this for 3 sets of 10-15 reps
You can do them with both arms simultaneously or alternate between the two. If you have access to a barbell, you can do them together and this save you some time.
3. Forearm Blaster/Wrist roller
The forearm blaster is a great tool that works both your forearm flexors and extensors at the same time. You can buy one online or you can choose to make one yourself.
To use the forearm blaster, grab both ends of the handle and hold it straight out in front of you, keeping your arms perpendicular to your body, this will be your starting position. From here, twist the handle in one direction so that the weight starts to move up towards the handle. Once the weight attached to the rope has reached the handle, reverse the direction to lower the weight. You should feel your forearms burning when doing this. Try to do it as many times as you can, taking breaks in between, aiming for 3-5 sets.
4. Hand Grippers
Hand grippers are designed to help strengthen your fingers as well as your grip strength. They come in many different shapes and sizes with some having a higher resistance than others. You want to squeeze the hand gripper as fast as you can. This exercise will improve drive shots and net kills. Do this as many times as you can for 3-5 sets.
5. Training Racket
For this exercise you can use a badminton racket with a head cover on, or a training racket if you want to make this more challenging. This exercise works out both your grip and forearm muscles at the same time as you are doing the same action as though you were playing badminton. To do this exercise, hold your badminton racket in your hand with a relaxed grip. Pretend you are hitting drive shots by doing a short swing and tightening your grip. Alternate between forehand and backhand to workout the muscles involved in those strokes.
You can incorporate these exercises at the end of a badminton training session or workout as they won't take that much time to do. Make sure you stretch out your forearm and hand afterwards to help reduce soreness. And as with any exercise you do, consistency is key if you want to see results!
Have you ever wondered what the difference is between a low end shoe versus a high end badminton shoe?
There are 4 key differences that really set them apart from each other.
Low end shoes typically have less cushioning compared to the higher end shoes. For example, a low end shoe from Yonex will have only a single layer of cushioning compared to a high end shoe which will have multiple layers or thicker cushioning. It is recommended for higher level players to get shoes with more cushioning as they will be playing at a higher intensity compared to recreational players and will benefit from the extra support. People who are on the heavier side should also consider getting shoes with more cushioning because it will help protect their knees and joints better.
As you may gave guessed, lower end shoes will have less technology used. The technologies in the shoes are used to provide extra support and stability. That being said, high end shoes have better support and stability as well as cushioning compared to the low end shoes.
For example, the higher end SHB03Z has an asymmetrical lace design compared to the lower end SHB65R which has straight laces. The asymmetrical design allows a closer fit as it contours around the shape of the foot.
When comparing the designs of low end and high end shoes, you will find that the low end shoes are more simplistic with plain looking colours such as white. High end shoes on the other hand are seen in more flashy and bright colours. They also feature finer detail in the design when looking at the shoe up close.
And of course, low end shoes are cheaper compared to high end shoes since they have less features and cushioning. Prices for a low end shoe can range from $79 to $100 while a high end shoe can range from $120 to $169 While it may seem like there is a huge difference in price, a pair of badminton shoes can last for 6 months on average depending on how frequently you play so in the long term it can be worth while to invest in a nicer pair of shoes.
For badminton enthusiasts out there who want to learn more about the materials and technology that goes into every Yonex badminton racket. Here is a list of the materials and technologies with descriptions that explain its function. Below is a side by side comparison of the Yonex rackets from the different series.
Check out the racket comparison chart below to see the different models of badminton rackets that Yonex has to offer.
This chart shows the materials used in the racket, the balance, flexibility, as well as a recommendation on level of play that the racket is suited for.
POWER CUSHION All Yonex footwear is equipped with the POWER CUSHION technology. This thin and lightweight shock absorbing material smoothly reverses the impact energy into your next movement. A raw egg can be dropped from a height of 7m onto the POWER CUSHION mat and can rebound back up to a height of 4m without breaking. This material also absorbs 3 times more shock than Urethane.
3-Layer POWER CUSHION Higher-end shoes will have the 3-LAYER POWER CUSHION. They use higher density POWER CUSHION for the top and bottom layers which improves shock absorption by 30% compared to just POWER CUSHION. The 3-Layer POWER CUSHION is used only in higher-end shoes.
Toe Assist Shape A toe-centric design that cuts down pressure in the big toe and offers support at the mid-foot and heel to provide a more stable fit.
Flexion Upper Asymmetrical upper design with eyelets following the curved shape of the instep, creating a better fit around the inner arch. It allows all the stress on landing to be absorbed through the toes and instep. [Only found in SHB03Z, SHB03, and SHBComfort Tour]
UPPER PART OF SHOE
Tough Guard III Extremely durable wear-resistant synthetic leather
Durable Skin Polyurethane material offering improved high shape retention, wear-resistance and heat-resistance
Double Russel Mesh Highly breathable open mesh
Lateral Shell Situated at the outer area of the upper, it prevents sliding at the edge of the sole. This reduces power loss, increases footwork response and creates smooth and fluid movement.
Ergoshape Removes pressure an provides a comfortable fit around the toes. It shifts the center of gravity to the big toe for a painless fit that offers more speed in your step.
ToughBrid Light New ToughBrid Light offers 11% reduction in weight while maintaining its cushioning, shape retention and high elasticity.
Hyper msLite 10% reduction in weight compared to previous Super Feather Lite midsole material, while preserving a consistent shape over a long period of time.
Power Graphite Lite Graphite plate placed under metatarsus reduces weight and improves stability on landing.
Synchro-Fit Insole Creates a secure contact between foot and shoe, reducing energy wastage through an improved fit.
Fig 1. Compared with conventional badminton shoes, the mid to heel section on the insole is elevated to provide an improved fit between foot and shoe.
Fig 2. By holding the heel firmly against the insole, the gap between foot and shoe is reduced, improving comfort and performance, ensuring the foot has maximum grip inside the shoe.
Hexagrip Hexagrip pattern provides 3% more grip and is 20% lighter than standard sole material, creating agile and stable footwork.
Round Sole Designed to provide all-round support for quick and smooth footwork. Ensures maximum transfer of energy when moving around the court.
Below is a chart from Yonex that shows you what type of material and technology is used in each shoe.