Workouts for tennis players that like to win should be as nasty and intense as football players! That’s right, I said intense. The number one strength training exercise for tennis players in my opinion is the overhead kettlebell snatch. By now you may have heard of kettlebells and maybe even seen one. This ancient strength and conditioning device offers an array of options when it comes down to getting your body to optimally perform on match day.
The single arm overhead kettlebell snatch would be the top exercise that I’d pick over all the rest if you asked me to choose one and only one for tennis. This particular exercise is explosive, dynamic, and perfect to mimic every athletic move you could possibly make in the game of tennis, especially serving. To execute this lift you have to vertically lift the kettlebell from either off of the ground or between your legs up to a held position above your head. This is a tremendous shoulder, core, hip, glute, and back exercise for tennis players to perform.
When engaging in this particular lift there are some techniques that you must be familiar with first. To execute the overhead snatch you must first learn how to perform the kettlebell high pull. The high pull is done by you forcefully flexing and extending at both your hips and knees to generate enough power to lift the bell to a position lateral to your head. As you do this you need to make sure that there is no play in the bell (no wobble). Your forearm and wrist should be in perfect alignment with the kettlebell. Once you get the bell to this position of the high pull you must then vertically punch your palm to the sky locking your elbow and shoulder into place. The kettlebell should make a smooth roll over the top of your forearm at the top of the lift. If you bang your forearms from doing this either your technique is poor or the weight is too heavy. Make sure you feel comfortable with executing the high pull before attempting the snatch.
If you haven’t taken the time to learn about kettlebell training then you are missing out. This is not only one of the best training exercises for tennis, but it is one of the best for every sport! Remember that anyone can train hard, but only champions train smart my friend. Give it a try.
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