Basketball strength and physical training

In order to let you understand the efforts made by NBA stars such as Devin Wade and Quentin Richardson to become part of the legendary confrontation, Grover provides us with a small number of weightlifting and physical training methods he has formulated for athletes. Check out his recommendations and practice them to see if these methods keep you from falling behind on the court.

　　　Strength training

　　The statement that athletes who engage in a certain sport only need to strengthen the strength of certain parts of their bodies is inaccurate. For any athlete, full body strength is essential. That is to say, doing any sport requires a certain part of the body to have stronger strength than other parts. For basketball players, these parts are shoulders and legs.

　　Grover Say, “In basketball, your arms are often raised over the head, which requires your shoulders to work. Even if you can’t push your opponent away with your arms, you need to be able to keep your position and use your legs and hips to grab your position on the court.”

　　Grover’s suggestion of using Deadlift, Squats and GoodMornings to strengthen leg strength; Standing Alternating Dumbbell Presses) to improve shoulder strength; use high flips (to strengthen the strength of these two parts).

　　"When doing hard lifts, squats and high flips, keep your knees and feet in a straight line, keeping your lower back as straight as possible. Use your hips and legs to push, keep your core (muscle group) tight and practice as quickly as possible," he said. Weight-bearing flexion exercises are the only exercise that cannot be completed quickly, because it increases the chance of injury.

　　Alternate dumbbell presses, Keep the core tight and push quickly when lifting the weight over the head.

　　　Deadlift 　　Start with squatting, open your feet shoulder-width and place the barbell on the ground

　　　Grasp the barbell with your palms (one hand holds straight and the other hand holds back)

　　Stay your feet to keep your back tight and use your ankles, knees and hips to spread your body

　　　Pull up the barbell until you stand completely straight

　　　Alternate push of the upright dumbbells (Standing Alternating Dumbbell Press)

　　Stand upright, with the core (muscle) tight, grab the dumbbell, keep the bell flat with the shoulders

　　Push the dumbbell in one hand up until the arm is fully extended

　　The body cannot lean forward or backward

　　Low and push the other dumbbell up

　　Power Clean)

　　　The barbell is close to the tibia

　　　Use the preparation position to grab the barbell and enter a hard lift position, lock the back, shoulders upward, abdominal muscles and chest bend

　　[Note: The so-called preparation position means that the feet are opened as wide as the shoulders, the knees are bent, the body is leaning forward, the center of gravity falls on the front of the feet, the chest is raised, and the body is maintained in balance.]

　　Start use the hips and knees to lift the bar upward

　　After the barbell is lifted over the knee, start to use the secondary force to lift the bar; with the explosive force of the shoulder lift, expand the hips, knees and ankles with all your strength.

　　Pull up the barbell, and the bar is close to the chest during the process

　　Reduce the barbell, and the knees bend, and use the preparation position to keep the barbell in front of the shoulders

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