Ask an expert
Question

20 Feb 2004

Squash strengthening exercises
Are there any exercises you can recommend to strengthen my arm muscles specifically for squash?

And if possible could you include a section on squash injuries and squash related exercises on your web site as I am a keen player and would love more info.

Answer 353 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi CJ

The main muscle groups that you need to focus on would be the biceps, triceps, and importantly, the lats and upper back, the lower back and the quadriceps (you don't want to neglect the legs). If you are at a gym, then these are pretty easy to do - just the resistance section of the gym would have two or three variations for each muscle group. The main types you would be looking at would be the usual bicep and tricep curls, lat pulldowns, reverse lat pull downs, incline dumbell press, seated dumbell shoulder press, and then squats and lunges for the quads.

Having said all this, I'm not that convinced that you need a specifically tailored strength programme for squash, because the sport does not require a huge deal of 'static' strength. In other words, training in the gym has its place (in the off season as part of what you might call a base training phase), but the main thing is specific strength and importantly, local muscle endurance. Training in the gym will involve very static movements, slow contractions, and you can certainly overdo this. The best way to improve your fitness and specific strength for squash is to get out and play the game often, and to do specific drills on the court.

Your suggestion is taken that there's not much on squash on the site.

Good luck

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.