On a scale of one to 10 (with 10 being the tightest), your grip pressure while playing pickleball should fall between three and five. Many players tend to hold the paddle too tightly, which can lead to fatigue, says Jeffrey Beck, a clinical exercise physiologist who has a fitness segment on a Utah CBS affiliate. Strengthening your hand and arm muscles leads to a better mind-body connection and more control over your paddle, he says. “On top of that,” he adds, “grip strength is key in everyday activities and your health overall.” Here, Beck offers some helpful exercises. Try not to hold the weights (soup cans also work) too tightly. Perform these moves once or twice a week, with a rest of at least three days in between.
1. Standing Dumbbell Extensions
A. Stand with your feet shoulder-width apart and hold one end of a dumbbell in each hand.
B. Keeping your arms straight out in front of you, flex your wrist to bring the weight toward you. Then extend your wrist to bring the weight away from you. This constitutes one rep. Do three or four sets of 10 reps.
B. Keeping your arms straight out in front of you, flex your wrist to bring the weight toward you. Then extend your wrist to bring the weight away from you. This constitutes one rep. Do three or four sets of 10 reps.
2. Grip Crushers
A. In a seated position, hold a dumbbell in your right hand. Extend your arm toward the floor and brace the back of your arm against the inside of your left thigh.
A. In a seated position, hold a dumbbell in your right hand. Extend your arm toward the floor and brace the back of your arm against the inside of your left thigh.
B. Allow your hand to open and let the dumbbell roll to your fingertips. Now close your hand and perform a wrist curl, squeezing the weight (in this one case) as hard as possible. Return to the starting position. Do three or four sets of 10 reps per arm.
3. Rear Rotations
A. Hold a dumbbell in each hand, palms facing you, with your arms at your sides.
B. Raise the weight slightly behind you by lifting your pinkies toward the ceiling. Return to the starting position. Do three or four sets of 10 reps.
B. Raise the weight slightly behind you by lifting your pinkies toward the ceiling. Return to the starting position. Do three or four sets of 10 reps.
4. SEATED ROTATIONS
A. Sit on a bench or chair and hold a dumbbell in each hand. Rest your forearms on your thighs, palms facing up.
A. Sit on a bench or chair and hold a dumbbell in each hand. Rest your forearms on your thighs, palms facing up.
B. Rotate the weights inward so your palms are facing the floor. Return to the starting position. Do three or four sets of 10 reps.
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