Quarantine is not an excuse to stay inactive. Every day we offer you a session to do at home in order to arrive in top shape when you resume padel.

Today we offer you new cladding exercises. Good core strength allows you to be more efficient on the padel court, but also to limit injuries. It is also essential in bodybuilding, on exercises such as squatting or deadlift, which allow you to gain power in the legs.

On 3 exercises that we are going to present to you are not necessarily the best known but they are formidably effective and they will bring you a little variety in your training. In addition, they are practically feasible without material.

  • Le “One-arm farmers walk” : this is a very simple exercise for obliques, which consists of walk with a weight in his hand and then do the same with his opposite hand. If you don't have a kettlebell like on the video, no problem, you can take a water pack, a backpack loaded with books, a suitcase etc. You can do series of a few meters in your living room, you should feel your obliques working well. Stay well covered, head straight, and try to tuck in your stomach.

Video credit: YouTube Barbell Shrugged

  • Le “Hollow hold” : start lying on the ground all the way down, on your back, arms stretched behind you, and at the same time as you contract your abs, lift your legs and arms a little, as if you wanted to curve like a banana. Place your lower back tightly on the ground and tuck your chin in. Breathe well. Stop as soon as you feel that your lower back is going to come off. Stick to streaks of 20 seconds or less. The stronger you are, the more you can lower your legs close to the ground.

Video credit: YouTube Marcus Filly

 

  • Le "superman" : it is a sheathing for the back, it's sort of the opposite of “hollow hold”. You start on your stomach, stretched out all the way down, and at the same time as you lift your feet, raise your arms, do not arch more than your natural lordosis. Tighten your glutes. You can do several repetitions of 2-3 seconds. When it becomes too easy, you can take small weights in your hands. If on the contrary it is a bit difficult at first, raise one arm and the opposite leg and keep the other arm and the other leg on the ground.

Video credit: YouTube XHIT Daily

Good session !

 

Xan is a fan of padel. But also of rugby! And his posts are just as punchy. Physical trainer of several padel players, he finds atypical posts or deals with current topics. He also gives you some advice to develop your physique for padel. Clearly, he imposes his offensive style as on the padel court!

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