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 |
Related Article: 7 Great Pickleball Warm Up Stretches
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 |
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 |
Related Article: Best Resistance Bands for Pickleball
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 |
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 |
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 |
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