Strength excercise to Increase Serving Power

Just how many more hurt backs do we need before the gyms will ban leg press. Really, all regular strength trainers know that it's not good for back. The problem is, some newcomers don't.

Want some stronger glutes? Then nothing is better than Romanian deadlift, single leg with bodyweight or kettlebell/dumbell, or double leg with a barbell.
 
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Nostradamus

Bionic Poster
Just how many more hurt backs do we need before the gyms will ban leg press. Really, all regular strength trainers know that it's not good for back. The problem is, some newcomers don't.

Want some stronger glutes? Then nothing is better than Romanian deadlift, single leg with bodyweight or kettlebell/barbell, or double leg with a barbell.

WOW, thank you. I had NO idea most trainers knew this. I never hired a trainer before.

Does Romanian deadlift increase leg strength for serve power as well ?
 
Technique is always #1 improvement on tennis strokes. The point of gym training for tennis is IMO to build enough muscle so that they protect from injuries. Serve is an explosive movement, hard to do anything as explosive as that on gym.

But if you're just building basic strength on gym, then for sure RDL is great for tennis, serve also. Basically all tennis movements, strokes and the footwork, are mostly fired from the glutes, the biggest and most powerful muscle of the human body! But beware, if you do lots of RDL you'll gain 10+lbs bodyweight in no time. :mrgreen:
 

Nostradamus

Bionic Poster
Just how many more hurt backs do we need before the gyms will ban leg press. Really, all regular strength trainers know that it's not good for back. The problem is, some newcomers don't.

Want some stronger glutes? Then nothing is better than Romanian deadlift, single leg with bodyweight or kettlebell/barbell, or double leg with a barbell.

how do you do Romanian deadlift with 5 lbs barbells?
 

Nostradamus

Bionic Poster
Technique is always #1 improvement on tennis strokes. The point of gym training for tennis is IMO to build enough muscle so that they protect from injuries. Serve is an explosive movement, hard to do anything as explosive as that on gym.

But if you're just building basic strength on gym, then for sure RDL is great for tennis, serve also. Basically all tennis movements, strokes and the footwork, are mostly fired from the glutes, the biggest and most powerful muscle of the human body! But beware, if you do lots of RDL you'll gain 10+lbs bodyweight in no time. :mrgreen:

wouldn't the Romanian deadlift also hurt your back like the leg press ?
 
wouldn't the Romanian deadlift also hurt your back like the leg press ?

Any exercise in poor form will hurt. Squat is very dangerous for back in poor form. Just focus on keeping the back straight and static, and only use that hip hinge.

The difference is that leg press is bad for your back even in good form. And leg press is mostly quad dominant. In tennis you need more glutes than quads.
 

Nostradamus

Bionic Poster
Referring to single leg? Typo, meant kettlebell/DUMBELL!

yes, or both legs. I can go buy 10 lbs dumbells if I need. Now I only have 5 lbs dumbells. can I use these to do that leg excersice ?

that 2lbs dumbbell throwing exercise up above look good for serving motion power improvement........
 
yes, or both legs. I can go buy 10 lbs dumbells if I need. Now I only have 5 lbs dumbells. can I use these to do that leg excersice ?

that 2lbs dumbbell throwing exercise up above look good for serving motion power improvement........

Small dumbells will not be enough for doing the double leg RDL. If you want to stick to dumbells, then do single leg RDL. It'll also improve balance! Start with body weight though.
 

Nostradamus

Bionic Poster
Also the machine with where you lay down in a angle and push up on weight of about 40 lbs is working my chest muscles but it seem to not help or hurt my flexibility on serves. Is that bad exercise for serving ?

like machine benchpress
 

GuyClinch

Legend
Also the machine with where you lay down in a angle and push up on weight of about 40 lbs is working my chest muscles but it seem to not help or hurt my flexibility on serves. Is that bad exercise for serving ?

These can bother your shoulders if you don't have enouch flexibility in them. The best ones let you adjust the starting point such that its not a very large range of motion. This will make it easier on the shoulders.

Some folks will make blanket recommendations against machines. But they are tool - some of them are pretty good - some of them are awful. It depends on the machine - design and fit of the user.

If you find your shoulders are sore - stop right away and try something different. You won't get huge from it but standing cable press is a decent 'light' chest exercise alternative for tennis players too. Lots of gyms have cable machines.
 

Nostradamus

Bionic Poster
These can bother your shoulders if you don't have enouch flexibility in them. The best ones let you adjust the starting point such that its not a very large range of motion. This will make it easier on the shoulders.

Some folks will make blanket recommendations against machines. But they are tool - some of them are pretty good - some of them are awful. It depends on the machine - design and fit of the user.

If you find your shoulders are sore - stop right away and try something different. You won't get huge from it but standing cable press is a decent 'light' chest exercise alternative for tennis players too. Lots of gyms have cable machines.

what are some variation to this exercise with dumbells instead of machines ?
 

T1000

Legend
Just how many more hurt backs do we need before the gyms will ban leg press. Really, all regular strength trainers know that it's not good for back. The problem is, some newcomers don't.


First time I've ever heard this

wouldn't the Romanian deadlift also hurt your back like the leg press ?


If you go too low. Any exercise done wrong will injure you

.



The difference is that leg press is bad for your back even in good form. And leg press is mostly quad dominant. In tennis you need more glutes than quads.


It's not mostly quad dominant that's all foot positioning dependent.

what are some variation to this exercise with dumbells instead of machines ?


Flat incline or decline DB press. Rotate your palms in so they're facing each other like you're doing a db fly and do presses with that grip. Much easier on the shoulder
 

Doubles

Legend
Squats, deadlifts, bench press, overhead press, and pull ups. If you aren't eating and training like you want to get huge then you won't. But these workouts will help build strength and explosiveness. Buying 10 pound dumbbells are trying to workouts at home is a waste of time unless you're under 150 lbs.
 

Fuji

Legend
I didn't know leg press was bad for the back. I've never heard that before honestly.

-Fuji
 
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