Strengthening your shoulders to improve your racket preperation

Posted by on 15 January 2014 | 0 Comments

We've talked about the lower body exercises to add to your squash workout routine, some fantastic core exercises that will help ensure you maintain good body balance, and the cardio workouts to do if you hope to fight fatigue while out on the court.

Today we're going to start moving towards the upper body and talk about two must-have exercises for strengthening your shoulders. When playing squash, it'll be important that your shoulder muscles are strong as these are what will help to guide the follow through with each hit you take as well as help to stabilise the elbow as you return the ball.

Those with weak shoulders are also more likely to suffer from shoulder related injuries that involve the shoulder girdle. These can be very chronic, so are definitely something to avoid.

Let's look at the exercises.

The Shoulder Press

The first exercise to perform is the shoulder press. This is a good compound movement meaning you'll work multiple muscles at once – the two primary exercises here being the shoulders and triceps.

When doing the shoulder press, the main point to remember is to never hyperextend the shoulders as this can lead to significant shoulder pain and that you should always think of squeezing the stomach muscles as you go about the movement. This will help to keep the spinal column in proper position and reduce the risk of lower back pain.

You can do the shoulder press using either barbells or dumbbells, so choose whichever is most convenient for you.

Lateral Raises

The second of the shoulder strengthening exercises to consider doing is the lateral raise. The lateral raise is going to be a fantastic exercise for isolating the side shoulder muscles, which is one of the predominant movers whenever you perform a serve.

When doing this one, raise the weight up to 90 degrees but no higher. Those who go too high risk shoulder strain, so pay attention to your movement pattern here.

Hold the position for a brief second at the top to add additional stress on the muscle tissues and then lower it back down again to complete the rep from there.

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