The Basic Physical Qualities of Basketball Athletes (and how to achieve them) – Part 3
This is a series. In this article, Strength will be the main point of focus.
As we come to the third article in the series, let us do a quick recap of the first two. To reiterate, Strength is the foundation of whatever you are building on, and in two athletes of the same capability, the stronger athlete will prevail over prolonged periods of time. Part 1 was about strength in the legs, while Part 2 took us through exercises and importance of strength in the lower back and core.
Part 3 will help us improve the strength and power in our upper body and we will be focusing on pulling exercises in this chapter.
Upper Body Strength and Power: Pulling Exercises
Pulling exercises are an important component in basketball training. Pulling exercises compliment all the pushing exercises that are performed during training. Power in the shoulders, upper back and arms are also developed when you perform pulling exercises. These exercises work the upper body in general, to rebound, shoot and establish position on the court (offensive and defensive). In these exercises, grip strength is also developed by using barbells, dumbbells and kettlebells. Grip strength is essential for ball control when you are going into the motion of shooting or rebounding or even ball handling.
Strength and power in the shoulders and upper back, as well as power development in these areas of the upper body (needless to say) help a lot during competition. Body control, while running or cutting and especially in the air helps in injury prevention.
Eight upper body pulling exercises which will be discussed in this article:
Pull-Up
Set-up
- Hold the pull-up bar in an overhand grip, palms facing forward and extended your arms fully so that your body is hanging from the bar
- Bend your knees slightly and cross your ankles.
Execution
- Pull your body up towards the bar, elbows in line with your body until your chest is at the level of the bar.
- Slowly lower your body down, until your arms are fully extended.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Variations
- Band-Assisted Pull up – This is until you can do regular pull-ups on your own. Loop a heavy elastic band around the pull-up bar, and make sure the band is secure around the bar. Put one or both knees into the loop of the band and perform the prescribed number of repetitions.
Different Hand Positions
- Grip the bar with both palms turned to face you
- Use an alternating grip on the bar, one palm turned forward and the other toward you.
Basketball Focus
The pull-up is one of the most difficult exercises to execute properly. Use the assisted pull-up to improve technique and form until you get it right. This exercise helps in developing all the necessary muscles of the upper back, which will assist you when you rebound the ball or when you go up to challenge a shot.
Inverted Row
Set-up
- For this exercise, you will need a squat rack.
- Lie on the floor and extend your arms towards the sky. A safely secure barbell should be placed on the rack, and your arms must be extended such that you grip the bar when they are fully extended.
- Use an overhand grip to hold the bar, arms and legs fully extended, and palms facing forward.
Execution
- Pull your body up toward the bar, making sure your hips and trunk rise at the same time.
- Pull yourself until your chest touches the bar, and your elbows must be close to your body.
- Lower yourself to the ground, making sure your hips and trunk stay in a straight line
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Variation
- If you are unable to do this exercise with your legs fully extended, bend your knees to 90 degrees and do the exercise. This is called the Tabletop position.
- Using TRX or blast straps to perform this exercise puts more focus on each arm as opposed to using both arms.
Basketball Focus
Like all the exercises in this part of the article which focuses on the upper back, a strong back is the output of this exercise performed with keeping your body in a straight position. Your long-range (Steph Curry range) shooting will improve because of this exercise.
Lat Pull-Down
Set-up
- Using a lat pull-down machine, sit facing forward so that your legs fit comfortably under the support pads.
- Extend your arms overhead to grip the bar in an overhang grip and place your hands a little wider than shoulder width.
Execution
- Lean back slightly and begin each rep by pulling the bar toward your chest in a slow and controlled motion. Keep your elbows close to the side of your body.
- Return the bar to the starting position in a slow and controlled manner.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Variation
- Close-Grip Lat Pull-Down – Bring your hands closer to the middle of the bar for a different variation and level of difficulty of this exercise
- Reverse-Grip Lat Pull-Down – In the close grip, turn your palms to face the other way.
Basketball Focus
As basketball becomes more physical, with more bodies banging each other under the rim for position to defend or score, having a strong back acts as the base for upper body strength when it comes to preventing injury and being forceful in the paint.
Single-Arm Dumbbell Row
Set-up
- From a standing position, flex your left knee to 90 degrees and place it on a bench.
- Using your left hand as support, bend down and pick up a dumbbell of appropriate weight with your right hand, letting the weight hang with your arms extended.
Execution
- Keep your back flat and head neutral, bring your right hand up by flexing your elbow until your elbow is even with the side of your ribs.
- Return the dumbbell to the starting position.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
- Switch sides and repeat the exercise with the opposite arm.
Variation
Using a cable column or an elastic band, perform the one arm rowing motion while standing in a basketball defensive stance.
Basketball Focus
This is a very good exercise to develop the weaker arm. Often, as you perform an exercise in which you have to use both hands, your dominant hand often performs the majority of the work. When you are unable to finish strong with your off-hand, this is a part of your game which your opponents tend to exploit. Don’t give them that chance!
Seated Row
Set-up
- Assume a seated position at a seated machine or a cable column machine.
- With as slight bend in both knees, place your feet on the platform
- Grip the exercise handles (double-grip handle) with both hands, with your palms facing each other and your arms extended in front of you.
Execution
- Keeping your upper back stable, pull the handles at a controlled speed towards your stomach, keeping your elbows close to your sides
- Your elbows must not pass the sides of your body in this exercise. Keep your back straight and do not lean back.
- Return the handles to the starting position in a slow and controlled manner, maintaining a stable torso.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Variation
The rowing motion can be performed using elastic tubing or elastic bands, from a standing position, in a basketball defensive stance.
Basketball Focus
A basketball player tends to have a longer torso, which requires strong back muscles to help prevent injuries from occurring on drives to the basket. When you have to drive to the basket and use your body as a shield or a force provider, this exercise along with the others will be helpful.
Barbell Bent-over Row
Set-up
- Stand and hold a barbell in and overhand grip (palms facing the body), arms extended and feet shoulder width apart.
- Hands on the bar should be in line or slightly wider than shoulder width.
- Keep the back flat and knees slightly bent and lower the bar to your knees, by shifting the hips back.
Execution
- Pull the bar up in a straight line towards your stomach, keeping the elbows close to the body, while squeezing the shoulder blades together.
- Lower the bar to the starting position, keeping your back flat and your knees bent.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Variation
- This exercise can be done using a grip with your palms facing forward. This is a slightly easier variation.
- If you are unable to perform the barbell bent over row, use dumbbells and an adjustable bench to perform this exercise. Adjust the bench to a 45-degree angle and straddle the bench. Keep both feet flat on the floor while placing your chest on the inclined portion of the bench. Use an overhand grip on the dumbbells and pull them to chest height and slowly lower them to the starting position.
Basketball Focus
Since you are performing this exercise in a standing position, you will require grip strength and a strong lower back. A perimeter defender like Metta World Peace or Patrick Beverly would depend heavily on this exercise, among others to give strength in an athletic stance.
Kettlebell High Pull
Set-up
- With a kettlebell on the floor in between your feet, stand erect with your feet shoulder width apart and your toes turned slightly outward.
- Squat to grasp the kettlebell in an overhang grip, keeping your back flat.
Execution
- In the low-squat position, extend your arms while holding the kettlebell, while pushing through your heels and keeping your back flat.
- Once the kettlebell reaches your waist, lift the kettlebell in a shrug and flex your elbows to pull the kettlebell to chest level. All motions should be done explosively.
- Elbows should be parallel to the shoulders, back straight and you should be on your toes.
- Keeping the kettlebell close to your body, slowly lower the kettlebell into the starting position. Your hips, knees, and shoulders should be relaxed as you return to the starting position.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Variation
A barbell can be used for the high pull, and your grip should be at the distance of the length of your thumbs.
Basketball Focus
An excellent exercise to develop multiple joints in performing explosive, high velocity movements. Exploding to the rim for dunks an example of the result of this exercise done right.
Renegade Row
Set-up
- In a push-up position, use a pair of dumbbells and grasp the handles. Extend your arms and place both feet on the ground, on your toes.
- Your back, hips, shoulders and legs should be in a straight line.
Execution
- Stabilize your left arm on the dumbbell and perform a single-arm row with your right arm.
- Raise the dumbbell to just below the chest, and keep your elbows close to your body. Try not to rotate, and focus on keeping your back, hips, shoulders and legs in a straight line.
- Return the dumbbell to starting position and execute the same motion for the other arm.
- Perform the prescribed number of repetitions (to a point where you perform the exercise without losing form throughout)
Basketball Focus
This is an upper body strength exercise which focuses on improved balance and posture while rebounding or shooting.
As we finish up this part of the upper body exercises, we see that most, if not all, of the pulling exercises work on the upper back and shoulder muscles. This is essential for a basketball athlete to stabilize the upper body when they run, jump and jostle for position under the board. Some of these exercises also work the individual muscles in each side of the body, which is important for development of the weak hand.
In the next chapter, we will finish up on strength as we focus on Upper Body Strength and Power: Pushing Exercises. Stay Tuned!
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