4 Exercises Every Badminton Player Should Be Doing - Bodyweight Only

[@bottleneck1100]

As someone who has been a strength athlete for eight years (and a very average badminton player), I was pulling a face as the video began. I was expecting it to be rubbish. Instead, it's actually a very sensible starting place for anyone to begin - badminton player or not. Knowing the mixed abilities of the novice, I WOULD add - there are easier exercises if you simply can't do these. For example, do press ups until you can do them easily and upgrade to dips. If you can't do pullups, ask a friend to hold your feet, or try jump pullups, or stand on a thick resistance band. Planks are easy enough for almost anyone.

[@justarandompally]

I know this is a suuuper late response so I can only wish that you notice it, but as someone looking to get much more into fitness/strength training solely to improve my badminton, I've been having a super hard time coming up with a proper routine (also I know fuckall about going to the gym n such). I want to do all of these exercises at least 4-5 times a week, but do you perhaps have ideas to more exercises or a good way to build a routine that will work? :D Thanks a lot in advance, been googling for hours now and I cannot come up with anything. Asked my trainer too, but he's quite old so he hasn't done any of that in a looong time...

[@Kishgofu]

"just put it in your garden and do pullups and dips whenever you want" *cries in apartment

[@1Flyingfist]

Put it in your room. You might hit your head on the ceiling the first time though 🙈.

[@kohkokyew]

1:25 "simply pull yourself up"... not so simple for me :(

[@carlosalvarez46]

Kok Yew Koh same😭💀💀😂

[@misterslim6683]

Use an elastic band :) hang it on the bar and put it under your feet, it will facilitate the mouvement

[@SuryaPrasad92]

This dude actually has strong forearms

[@MO-hp8un]

Just me that heard the cracks 🤣 I was like same

[@NikhilSharma-ol6dw]

I too heard it.

[@afiqhassan5083]

Fck.. He strong

[@kevinnash7514]

Thank you very much for all the information you share and the ebook as well.

[@zeeshancc]

Great job i had been looking for a channel like you. Your information is to the point. Keep the good work going. Liked, subscribed and notified👍

[@SwiftBadminton]

Glad to hear it!

[@srinidhibandi2313]

Thanks for this amazing video bro🤘😁

[@tahiraslam9891]

Great information without extra boring explanations. :)

[@BM24DK]

Awesome video! Simple and easy to do exercises

[@SwiftBadminton]

Glad to hear it, hope they help you :)

[@abdullahahmad184]

1. Can you suggest how many sets of 5-12 reps of the pistol squats I should do? 2. And how much rest time between sets?

[@Joshua__Tan]

Love the vid and channel, you literally read my mind. Already subbed. Just a thought though, deltoid (shoulder) training, as well as stamina and cardio, are important too right?

[@SwiftBadminton]

Yes of course! Although dips will train your deltoids too

[@AlbinPeterChinnamma1991]

Nice Sir, Thank You.

[@RockoMoly]

“Fit badminton players can do 100 squats easily” I can only do 20 lol 😂

[@chibiberri9133]

I can barely do none 😅

[@BadmintonTrickShotsHD]

Interesting and great video ! It is very clear

[@dramalexi]

Hey Jonathan, what about doing straight jumps like a frog instead of pistol squads? Do such jumps train the muscles well enough?

[@kaladinbdo]

Any pointers on how to improve hip flexibility to have such deep and powerful squats? I cannot physically keep my back straight while squatting deep (not even as deep as you are) so I think I need to work on getting the flexibility there in order to do so. Thanks in advance!

[@SwiftBadminton]

Bare in mind this is quite a lengthy topic, so I may make a video on it in the future. But for now, here are a few pointers. Try playing around with your squat width (how close your feet are), anatomy plays a huge part if squat mechanics and maybe a wider or narrower stance could help. You'll want to spend some time stretching your hip flexors, try some of these www.stack.com/a/4-hip-flexor-stretches-to-relieve-tight-hips FInally try holding a squat for a few minutes a day, just sit in the bottom of a squat for as long as comfortable, and you should gradually see progress.

[@boliussa]

+Kaladin Try sitting on a bench or chair then standing on the floor by pushing up from your feet and keeping your back upright. Then sit back down again. Try and do this without leaning your back forward. I find Lordosis in my lower back helps though I don't know if lordosis is correct.

[@ethangriffiths7802]

Hey, are you meaning body weight or with weight on your back? If it's body weight squats you're doing then don't worry about your back rounding, it's natural and you want that to happen. If you're squatting weight then avoid a rounding back.

[@douglasip180]

Hi, just wondering for your advice on how to offset uneven arms/legs when playing badminton. It looks like you can do that with the type of squats that you did for legs, but do you have any advice on how to balance your arms (in terms of size and strength) with exercises?

[@SwiftBadminton]

What issues exactly are you having? One arm is stronger than the other?

[@rayk759]

Can you comment on what "slicing" means when smashing? This is the feedback I have gotten. I think I do keep the racket facing side when preparing for smash. However, I think I don't pronate all the way and thus smashes are less powerful. I can't imagine how one can rotate the racket 180 degrees. Many thanks for this video and ebook.

[@SwiftBadminton]

If someone has told you that you are 'slicing' the shuttle with your smashes, that means you are not contacting the shuttle straight on. You are hitting the shuttle while the racket faces slightly sideways, this angle means you do not transfer full power into the shuttle. Either your timing is wrong or you are not pronating the forearm correctly.

[@ShuttleLife]

Great answer!

[@utsav4069]

Man you're really strong

[@guywallace9246]

The most important exercise in my opinion is any core workouts as good core strength is necessary as it allows you to keep upright and strong when under pressure. Most workouts aren't necessary as it is predominantly technique and footwork that will give the advantage but if you already have reasonable core strength other workouts are good to do along the core and legs if they aren't already strong from playing.

[@Kevinpietersen24]

That's a wonderful set up place..

[@LeoGardenerRahib]

Very nice.. Helpful.. Appreciation from India

[@yosht6110]

Can you do a video on simply agility exercises we can do?

[@muthumanickamkumarasamy3673]

It is very useful sessions

[@trgm4245]

Nice video too. Could you give us some aadvice how todo this excercises with TRX, because is more easy material to have. Thanks a lot and keep given us so usefull advice¡

[@ianm112]

Great videos! You could use a more attractive profile picture which indicates badminton related. Texts are not that easy to see in photos

[@KillerTacos54]

Great video!

[@Koozwad]

What about strong hips? Especially in the world of today with sedentary lifestyles hips are more important than ever to train. Bridge exercise, for example. Strong hips make sure upper and lower body are properly connected during movement which ensures maximum performance. Calves are super important too, so weighted calf raises are great for beginners.

[@jackyban]

So I am gonna look as cut as Lin Dan after doing all of this in one week??? :P

[@hafizjumat2092]

Ur videos really good i hope ur channel would grow more

[@ottomanpapyrus9365]

one of my hobbies are calisthenics so already doing these

[@jonascarrillo8699]

I will do this and tell you if it helps me. Thanks in advance.

[@100PercentBudder]

Sooo did it help? or did you pm him? If you pm him, thats fine, don't answer my question lol.

[@Murali303ful]

It's six months, did you not get any opinion yet?

[@a-b-c-1-2-3]

It does help, like a lot. Except that I don't do regular dips and pull ups anymore as they become a bit too easy ( weighted now). Planks, nah just good enough for a warm up. As of squats, I'm not sure if I can do 100 of it maybe 50-60s because it gets really boring fast . So I recommend leg press best as you can easily overload it once it hits the plateau and some shadow drill because what's the point of having strong and fast legs if you have messy footwork? Hope this helps

[@sudharsansuresh170]

Just what I was looking for! Ty

[@anderson14112000]

hi, just wondering that I cannot get your ebook from your website? :(

[@SwiftBadminton]

hey sorry having in issue with that at the moment. send me an email and i'll manually send you a copy (address in my about section)

[@hobbybaschtler7896]

I find explosive jumpong squats very important for Badminton.

[@ronn0008able]

Probably a good alternative to pistol squat will be bulgarian split squat

[@pradeepsarve8239]

Good and effective

[@winstonanggono5870]

How to do i lop harder from the back court to the other back court because i already use the basic form on badminton and i already used my wrist

[@ranBULL]

*Please make a video on how to return a smash*

[@johntejada7532]

Get a shuttle and a racket and practice smashing against a wall and try reciving it

[@mhhstudio1105]

I am bigger than him but he squat more weight than me. Respect

[@Fishing256]

What about exercise to strength shoulder and wrist? I am thinking deadlift?

[@SwiftBadminton]

Military press or some variant for shoulders, deadlifts won't do much

[@sarojchakraborty745]

Nice vedio..

[@johnroneildelarosa1232]

Will cycling help me to improve in badminton?

[@narutokun5765]

Mountains trekking maybe

[@christianmendoza9842]

I couldn’t get the e-book what can I do?

[@SwiftBadminton]

What happened? Did you check your junk folder?

[@christianmendoza9842]

Swift Badminton School It wasn’t there I checked every where

[@christianmendoza9842]

Swift Badminton School I just got it thank you

[@kaushalendrabharadwaj9199]

Plz tell exercises for flexibility and agility with speed

[@MrGummyBear250]

Planks wouldn't do much after a while, you'd just be conditioning instead of building a strong, built core. Try leg raises instead.

[@ladyfrancine6142]

Wott really

[@gustavusadolphus9246]

I can do 200 squats easy but can’t do pull-ups for more than 10 times.

[@realarv]

Damn I thought the 4th one was easy.

[@Underground_man01]

Hey I don't know whether u will reply to this comment but being a badminton competitive player I want to know a full workout exercises to do in the gym because I don't have a reliable source for it. Can u PLEASE make a vedio about it. Ps. I m ur new sub.

[@ethangriffiths7802]

PESSIMISTIC BRAT if you have access to KZbin you easily have a reliable source.

[@myGAMEstudio29]

can you try one leg squat while your both hand behind your body. Try it. it's 2x harder.

[@MichaelKongUK]

Error with mailchimp when trying to access page to free ebook

[@venktesh6600]

Im not getting Smash book to my email account..

[@evanjosua2360]

How much I need to do this in a week

[@badmintonmaniac3913]

Tricep is more important than bicep in badminton. Of course both are important but if one is more, it goes to the tricep. Is this right?

[@hksonowal8514]

It will work

[@richoleeplazo5755]

I cant even do a pull up

[@ulipeterson6112]

2:50, i dont have the flexibility to do these squads

[@Joshua__Tan]

Lol had the same problem when I just started. You could start doing it elevated by standing on something so that you don't have to lift your other leg as high and decrease the elevation as you go. I was also too weak at the start so I did normal squats, then archer (Cossack) squats and then negatives (like the down part) of the pistol squat. For the mobility of the other leg, I guess you could sit in the bottom position of the pistol and hold on to something while lifting the straight leg up, its hard at first though. All the exercises i've mentioned and also in the video are very popular online so search them up too.

[@ruthlessgamers2293]

@@Joshua__Tan lol

[@jimw8615]

The one leg squat is very tough. I can’t even do one.

[@ntan102]

Hold something to help support you.

[@jackyban]

@@ntan102 Thanks for that Advise, i was wondering how anyone can even do one without the leg touching the ground LOL

[@kenchong69]

Dips and badminton do not go well together for my shoulder though.

[@naeemap774]

Do push ups are not good for badminton?

[@equinoxkingsley3772]

Its good, if done properly and consistent on doing it

[@RGMofED]

Super funny I used to be a former olympic food eater!!!!

[@mr.creator7725]

awesome shoe

[@sparky844]

I disagree that you should be doing pistol squats; for Badminton, if you're gonna do any type of squat, it needs to be a weightless, explosive jumping squat. On the topic of explosive jumping squats, you NEED to be doing pretty much all types of plyometrics, especially those that focus on the lower-body. HIIT cardio is the preferred training method for Badminton players. Like plyometrics, this also focuses of developing fast-twitch muscle fibres while also improving your VO2max. Regular stretching and flexibility training is invaluable. Don't neglect it, or you will get fucked up.

[@yanyan8529]

Hey I've been wondering with barbell squats lately is that I have an Anterior Pelvic Tilt but i can do 100pound barbell squat. I was wondering if doing barbell squats would potentially harm me especially my back since I want to train physically

[@manojsharma2913]

I AM 13 AND I ALSO PLAY BADMINTON CAN I DO THESE EXERCISES ,,,, AND DO THEY INCREASE MY HEIGHT OR STOP IT PLZ REPLY

[@yhok2065]

Manoj sharma lifting heavy weights will affect your growth , i am 13 and also a badminton player , cardio workouts will benefit you’re stamina and using your body weight as a workout is great, such as pull ups , and press ups

[@pcgamerz9271]

That's bullshit do gym

[@rickleow736]

Why no push ups?

[@SwiftBadminton]

feel free to substitute them in for dips

[@rickleow736]

Thanks for the reply. Regarding your backhand clear grip, my coach still insists me on using backhand grip. Is that alright?

[@neothaka]

if you need an completely free way of adding weight to your squats, get a girlfriend who climbs on your back thinking she's a koala and do your usual reps. It ads at least a solid 50 kg to your own bodyweight.

[@raffybadmintonadventures3685]

Is he doing squats right?

[@reljamilic390]

*E*

[@yoman1902]

But actually the most important exercise is sprinting!!

[@kuuroosimptetsuro2498]

I can't do any pull-up. . .

[@leomurphy1120]

Video edit is weak.. I will see the person showing the position or see the sub?

[@vitasokurova579]

funny string bean guy

[@misternd24]

wow! you're stronger than your looks.

[@DIF-yz4rv]

Many badminton players looks weak.

[@amarpalsingh8715]

Moofat

[@sarathkumar4382]

Link in the mail is not working bro??

[@SwiftBadminton]

What issues are you having? Is it not letting you click the link?

[@sarathkumar4382]

Yes...Link can't be clicked ..

[@SwiftBadminton]

I assume the issue is with your email provider. Sometimes it gets mistakenly detected as spam, so the email is probably blocking links. Is there a button that lets you unblock content? If that doesn't work shoot me an email and I'll send it to you manually.

[@sarathkumar4382]

I sent a test mail

[@SwiftBadminton]

Sent you a copy manually, hope that works fine for you

[@Unknown-wc2fd]

Is he one punch man ?

[@Huyth2311]

dislike, talk too much