Select Page
5 Pickleball Gym Exercises (strengt...
5 Pickleball Gym Exercises (strength training for pickleball)

Strength Training for Pickleball: Simple Gym Program

In this article, I will share my 5 favorite strength training for pickleball exercises. These exercises are specifically chosen for anyone who has access to a cable machine.

I am adding a bonus exercise at the bottom of this list and a video explaining how to perform each exercise. 

1. Cable High Row

To perform the high row simply grasp the handles with your palms facing each other. Pull your hands back toward your shoulders while pinching your shoulder blades behind your body. Return to the starting position and repeat.

Reps 8 to 12
Sets 3 to 5
Resistance 80% of Maximal Effort
strength training for pickleball

2. Horizontal Cable Pull Apart

Start by facing the pulley machine. Your left hand will grasp the handle to the right of your body and your right hand will grasp the handle on the left side of your body. With the palms of your hands facing your body, pull both arms out to the side. 

* Since you are moving from a cross-armed position to an open position your palms will be facing your body at the start and the machine at the finish.

Reps 8 to 12
Sets 3 to 5
Resistance 80% of Maximal Effort
Horizontal Cable Pull Apart Pickleball Strength Program

3. Horizontal Cable Pull Together

This movement is opposite to #2 above. Starting with your hands in the open position and palms facing the matching you will pull your arms across the front of your chest.

Reps 8 to 12
Sets 3 to 5
Resistance 80% of Maximal Effort
Horizontal Cable Pull Together Pickleball Strength Program

4. Cable Push-Pull

Standing sideways to the center of the machine, you will grasp each handle in each of your hands. You will be pulling the handle in front of you back toward your chest while you push the handle behind you forward in front of your body.

To increase the effectiveness of the exercise you may choose to include a trunk rotation with each push/pull motion.

Reps 8 to 12
Sets 3 to 5
Resistance 80% of Maximal Effort
Push Pull Pickleball Strength Program

5. Cable Squat Row

Start by standing in front of the cable unit while facing the machine. Grasp each handle in each hand and back your body away from the machine far enough to allow yourself to perform a full-depth squat while reaching your hands forward toward the base of the machine.

As you return to upright standing you will pull the handles back toward your body.

Reps 8 to 12
Sets 3 to 5
Resistance 80% of Maximal Effort
Squat-Row-Pickleball-Strength-Program

BONUS 6. Straight Arm Pulldown

To perform the straight arm pulldown you would grasp the handles with your palm in facing the ground. You would keep your elbow in full extension and you would pull your hands down to the front of your thighs.

Reps 8 to 12
Sets 3 to 5
Resistance 80% of Maximal Effort
Best Pickleball Ball

Best Pickleball Ball

One of the greatest things about pickleball is that you don’t need a lot of equipment to play it. Once you have a reliable pair of shoes, a high-quality pickleball paddle, and a handful of pickleball balls you’re all ready to go. Having said that, picking out the best...

read more
How To Hit A Forehand With Topspin

How To Hit A Forehand With Topspin

Pickleball is a fast, exciting game that has enjoyed tremendous growth in popularity over recent years - and this is largely due to the fact that it's easy to learn, a lot of fun, and can be enjoyed by participants of any age, and fitness or skill level. The sport has...

read more