HNDBL-perfect-strength-training-handball-players

When you play handball, in a high league or just for fun, it’s always good to have a fit body. While playing handball you use your complete body, so it’s wise to focus on your whole body with strength training. A lot of handball players suffer from knee pain, or other small injuries. To make sure your body is in  good shape, I selected 7 exercises for the perfect strength routine for handball players.

Note: during these exercises it’s super important to have a good and stabile position in your body. If you perform them wrong with (too) much weight, it’s likely you will get injured. When you’re in a beginning phase, make sure to start without weight the first few weeks. Make sure to practise the movement. Ask someone with fitness knowledge to help you correct wrong positions. Also check the mirror often when you’re performing an exercise.

#1: Squat

The squat is definitely my favourite exercise of all times. This one is perfect for your upper legs. It’s extremely useful for handball. The squat also trains your abs and back. The heavier the weight, the more balance your body needs to find. So it’s secretly also a real ab booster! The deeper you go, and the wider you stand, the more you also train your booty.

  • Placing feet: hip width
  • Keep your back straight during the whole exercise and tighten your abs
  • Comfort: use a protection roll or towel around the barbell, else the barbell will rest to have on your shoulders
  • Reps: start without weight to practise the movement. Then pick a weight to do 10 repetitions, repeat this 3 times. Take a break from 1-2 minutes between every set.

#2: Romanian deadlift

The perfect full body exercise. Good for your back and shoulders in general, the exercise also trains your arms and shoulders. When the barbell gets too heavy and starts to slip out of your hands, use gloves or switch your grip with one hand. It’s important that the barbell slides over your legs. Don’t leave too much room.

  • Placing feet: hip width
  • Placing hands: little bit wider than your shoulders
  • Keep your back straight during the whole exercise, tighten your abs and press your hips forwards at the end of the exercise.
  • Reps: start without weight to practise the movement. Then pick a weight to do 10 repetitions, repeat this 3 times. Take a break from 1-2 minutes between every set. Don’t go all the way down after one rep, stay above the resting area.

#3: Hip thrust

Of course the booty shouldn’t be forgotten! The booty needs to be in good shape to keep you free from knee pain. There are a few points of attention. Keep your abs tight during the whole exercise. Else you’ll use your hamstrings too much and not your booty. That would be a pity.

  • Placing feet: hip width
  • Make sure to tighten your abs extremely hard. Also really firmly tighten the muscles in your booty by pushing it upwards
  • Reps: start without weight to practise the movement. Then pick a weight to do 10 repetitions, repeat this 3 times. Take a break from 1-2 minutes between every set. Don’t go all the way back to the starting position after a rep

#4: Standing front press

A nice set of shoulders finishes a beautifully trained body. I prefer the front press standing, because than you will also train your abs a little bit, besides your shoulders and triceps. That’s because you have to keep balance.

  • Placing hands: shoulder width
  • Placing feet: hip width, for more stability you can also place one foot slightly before the other
  • Tighten your abs for a stabile position and breath calmly. Make sure you don’t swing the barbell too much
  • Reps: start without weight to practice the movement. Then pick a weight to do 10 repetitions, repeat this 3 times. Take a break from 1-2 minutes between every set. Don’t go all the way back to the starting position after a rep

#5: Bench press

A lot of women forget about their chest. Men love to train this, because they will see results very quick. For a handball player it’s one of the most important exercises, because you use these muscles when you throw the ball.

  • Placing hands: little bit wider than your shoulders
  • Make sure to use your muscles consciously, really focus on using your chest to push the weight up
  • Reps: start without weight to practice the movement. Then pick a weight to do 10 repetitions, repeat this 3 times. Take a break from 1-2 minutes between every set. Don’t go all the way back to the starting position after a rep

#6: Bent over row

This one is really good for your back. Also here it’s really important to stand in a stabile position. Besides your back it’s also good for your biceps, shoulders and underarms. Because you need to stay balanced it’s also good for your abs and even your legs.

  • Placing hands: a little bit wider than your shoulders
  • Placing feet: hip width
  • Make sure to keep your back straight. Also use your muscles consciously, you really need to pull the weight to your bellybutton, using your upper back.
  • Reps: start without weight to practice the movement. Then pick a weight to do 10 repetitions, repeat this 3 times. Take a break from 1-2 minutes between every set

#7: Ab roll out

The perfect ab booster! The previous six exercises also build your abs, but this one focuses on the abs a little bit more. Take place in push up position and roll the barbell forwards. Don’t go too far immediately, you need to be able to go back too!

  • Placing hands: a little bit wider than your shoulders
  • Keep your back straight during the whole exercise! Don’t bend your back, that’s really important. The more often you perform the ab roll out, the further you will come. And your sixpack will meet you in a few weeks!

Have fun! If you have any questions, you know where to find me.

 

 

 

Tatjana van den Broek

Tatjana van den Broek is one of the content creators of hndbl.com. In her daily life she works as a marketeer, blogs for #GOALS and is a professional handball player at TuS Lintfort in Germany.

Website: goalsbytatjana.com

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