Badminton strength · Wrist, forearm & grip · Beginner · ~2 min
Forearm rotation with racket
Badminton power relies heavily on forearm rotation (pronation and supination). Using the racket as the lever loads exactly that motion.
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Prescription2 × 15 reps · rest 30 s
EquipmentRacket
ImpactLow
FormatSolo
Starting position
Sit or stand with the elbow bent 90° at your side, racket held with a relaxed grip, pointing up.
How to do it
- Rotate the forearm so the racket tips to one side (palm down).
- Rotate back through vertical to the other side (palm up).
- Keep the elbow still.
Technique cues
- Rotate from the forearm, not the shoulder
- Slow first, then quicker
Common mistakes
- Moving the whole arm
- Squeezing the grip too hard
Easier
Hold the racket higher up the shaft (shorter lever).
Harder
Hold at the very end of the handle, or use a racket cover for air resistance.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.