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 |
How To Hit Forehand
Have you recently decided to take up pickleball? If you have, then we’re sure that you’ll agree with us when we say that, along with getting the right equipment, understanding how to perform basic moves such as the forehand is essential. This is where we come in to...
What Do You Need To Play Pickleball?
Pickleball has become a very popular sport in recent years. The game combines elements from tennis, ping pong, and badminton. If you want to get started playing pickleball, then you'll need some equipment. Pickleball is played using two rackets and a shuttlecock....
What Is The Average Age Of Pickleball Players? [Pickleball 101]
Pickleball is one of the fastest growing sports in the United States of America. It is also one of the youngest sports in the United States. It gained popularity fast, partly due to how much easier it is for everyone. What do we mean by this? Well, it can be played by...
Best Men’s Pickleball Shoes
Pickleball is one of the fastest growing sports in America, attracting players who have never picked up a racquet before. If you’ve decided to give pickleball a go, or maybe you’ve been playing for a while, then you’ve probably thought about how paddles and balls can...
Best Outdoor Pickleball Shoes
Pickleball is a fantastic sport to get into. It’s a traditionally American game that uses the outline of tennis, but without some of the more inaccessible aspects of the sport. Perhaps you’ve recently taken up playing Pickleball with some friends, and you’ve found...
How Many Pickleball Courts Fit On A Tennis Court?
Pickleball is actually a sport played using paddles that are similar to badminton or racquetball. Pickleball is often confused with ping pong because they share some similarities. The main difference between these two sports is that players hit their ball with a...