Badminton strength · Wrist, forearm & grip · Beginner · ~4 min

Grip squeeze & release

Badminton uses a relaxed grip that tightens at contact. Practising fast squeeze-release builds grip endurance and that timing.

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Starting position

Hold a rolled towel, soft ball or racket handle in a relaxed grip.

How to do it

1. Squeeze firmly for 1 second.
2. Fully relax for 1 second.
3. Repeat rhythmically; finish with a few fast squeezes.

Technique cues

• Relax completely between squeezes

Common mistakes

• Staying tense between reps

Easier

Softer object.

Harder

Firmer object, or longer sets.

Safety

• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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