8370-YouthTennis_Graphics_findevent_200x190

2014 US Open Long Sleeve Shirt

2014 US Open Patriotic Shirt

2014 US Open Women's Shirt

2014 US Open Hat

2014 US Open Men's Pullover Jacket

Jumbo Tennis Ball

2014 US Open Tennis Balls

2014 US Open Shirt

2014 US Open Polo Shirt

NEWS

Back Into It: Row your way to stronger serves and forehands

Sit facing a cable machine set close to the floor, or use a seated- row machine if one is available. Grab the handles at about chest height.
Pull the handles toward you as you squeeze your shoulder blades together (retraction). Maintain a stable core.
The Bent-Over Row.
230x80_Content-Provided_Tennis1530
 
By Paul Roetert, PhD, biomechanics and the author of Tennis Anatomy
 
Admit it: You’re more likely to exercise those muscles you can see in the mirror. But as you train, you need to make sure you don’t overlook the muscles of the back.
 
Muscular balance is a key to injury-free tennis. By exercising both muscles in the front and the back of your body, you can accomplish this goal. In addition, keep in mind that the muscles of the back of the shoulder and upper back are vitally important in the follow-through phase of the serve and forehand. It has been estimated that 75% of all shots hit in a match are serves and forehands. As you start hitting the ball harder, the muscles of the upper back also need to get stronger in order to protect the shoulder.
 
Both the seated row and bent-over row are terrific exercises for strengthening the muscles that retract (bring together) the shoulder blades. Strong muscles of the upper back and back of the shoulder will greatly help in hitting forceful backhands. An additional benefit is that they help improve your posture.
 
When using free weights, make sure you train both the dominant and non-dominant sides of your body. (We tend to overlook and undertrain our non- dominant side.)
 
Seated Row:
 
1. Sit facing a cable machine set close to the floor, or use a seated- row machine if one is available. Grab the handles at about chest height.
 
2. Pull the handles toward you as you squeeze your shoulder blades together (retraction). Maintain a stable core.
 

1.      3. Slowly reverse the movement to return to the starting position. Repeat.

 
Bent-Over Row:
 
1. Stand with your feet about shoulder-width apart, knees slightly bent (approximately 30-degree knee flexion). As you maintain a stable core, reach down and grasp a barbell, positioning your hands slightly more than shoulder-width apart. Do not round your back. Lift the barbell to knee height.
 
2. From this starting position, squeeze your shoulder blades together and contract your rhomboids and latissimus dorsi to pull the bar toward your chest while maintaining a stable core and lower body.
 
3. Slowly reverse the movement to return to the starting position. Repeat.
 

 

 

 
 
 
 
 

Back

 
Print Article Email Article Newsletter Signup Share
USTA Membership
Learn More or Login
Learn More or Login
Espanol
 
Newsletter Signup
 
 
 
 

Copyright 2014 by United States Tennis Association. All Rights Reserved.

Online Advertising | Site Map | About Us | Careers | Internships | Contact Us | Terms of Use | Umpire Policy | Privacy Policy

Connect with us! Facebook-38x39 Twitter-38x39 Youtube-38x39