Yearbook of Sports Medicine, 2008, 57–58. The Effect of Tennis Racket Grip Size on Forearm Muscle Firing Patterns.
Strength and Conditioning Journal, 31(4), 50–58. Common Injuries in Tennis Players: Exercises to Address Muscular Imbalances and Reduce Injury Risk. The pain often worsens when gripping and twisting items, such as when shaking hands or turning a doorknob. Heavy Adjustable Hand Grip Exerciser Hand Grip Steel Spring Strengthener Forearm Exerciser Hand Squeezer Hand Workout Wrist Strengthener (Color : Black) : Amazon. Symptoms include pain and weakness, particularly on the outside portion of the forearm. S., Pluim, B., Vivier, S., & Sniteman, C. These become inflamed and can create small tears due to the repetitive motion and stress on the elbow joint. They do, however, have great control over their forearms, wrists, and hands. ADA Adjustable Forearm Strengthener Wrist Exerciser Equipment for Upper Arm Workout and Strength Training, Forearm Muscle Strength Training Fitness Equipment, black, steel 3.9 out of 5 stars 72 2 offers from 370. After all, the best tennis players don't always have the biggest forearms. However, I do think that stress ball squeezes are an underrated drill. Other than this simple guideline, there are no magic forearm exercises for tennis. Slowly release the gripper under control.
Keep squeezing until both ends of the gripper touch.
You can also do reverse curls (bicep curls with an overhand grip) to work your brachioradialis, which is another crucial lower arm muscle for tennis performance. How to Use Hand Grippers Place your thumb on one side of the gripper and your index and middle finger on the other then squeeze. Forcefully squeeze the gripper by pushing your fingers and palm together. Ideally, do one exercise that works the top of your forearm (extensors) and one drill that works the bottom (flexors).