Are There Specific Exercises To Strengthen My Forehand Grip Muscles
Yes, there are several exercises that can specifically target and strengthen the muscles used for a proper squash forehand grip:
Wrist Extension Exercises
- Dumbbell wrist extensions: Holding a dumbbell in your hand with forearm resting on your thigh, raise and lower your hand by extending at the wrist.[4][5] This works the wrist extensor muscles used to grip the racket firmly.
- Towel pull-ups: Hang from a bar or ledge gripping a towel and pull yourself up.[4] This builds grip strength by working the forearm flexors.
Forearm Rotation Exercises
- Resisted forearm supination: Hold a weight like a YBell Arc with palm down and rotate the forearm outwards, turning the palm up against resistance.[1] This strengthens the supinator muscle used for the semi-western forehand grip.
- Reverse bicep curls: Stand holding dumbbells with palms facing backwards and curl the weights up by rotating the forearms.[5] This hits the brachioradialis and pronator teres muscles involved in gripping.
Grip Strengtheners
- Grip crushers: Squeeze a grip strengthener tool or tennis ball repeatedly to fatigue the finger flexors.[5]
- Farmer's walks: Walk while holding heavy dumbbells at your sides with a firm grip to overload the forearm muscles.[5]
The key is performing wrist extension, forearm rotation, and grip exercises 2-3 times per week to build the specific strength and endurance required for a solid squash forehand grip.[1][4][5] Consistent training of these muscles will improve your ability to maintain a firm grip throughout rallies.
Citations:
[1] https://www.trxtraining.com/blogs/news/improve-grip-strength-for-better-tennis-swing
[2] http://tt.tennis-warehouse.com/index.php
[3] https://www.youtube.com/watch?v=hLbgTmYZ63E
[4] https://www.healthline.com/health/forearm-exercises
[5] https://www.beachbodyondemand.com/blog/best-forearm-workouts-exercises