What a Badminton Player Felt After Trying Kettlebells
I have been playing badminton for many years.
However, as I have gotten older, I have become unable to move the way I used to. Partly because my practice volume has decreased, I have started to feel a decline in my abilities, such as my footwork, explosive power, and stamina in the latter half of matches.
In the midst of this, when I was looking for training that could help me maintain my competitive performance while compensating for my declining abilities, I encountered kettlebells.
Actually, I had purchased a kettlebell quite a long time ago. However, because it seemed dangerous to try it by just imitating what I saw, I ended up leaving it unused for about seven years.
The turning point was participating in a workshop. By actually receiving instruction and being exposed to the techniques and philosophy of kettlebells, I began to realize their depth and how well they complement badminton.
Of course, I am not an instructor, nor am I in a position to provide professional technical explanations. This time, I would like to write about what I felt after starting kettlebell training, purely as a badminton player.
Why I felt it has good compatibility with badminton
In conclusion, I feel that kettlebells are a very effective form of training for badminton players.
One of the reasons for this is the "ballistic exercises" unique to kettlebells.
In exercises like swings and snatches, you repeat the flow of:
relaxing your muscles
exerting force for just a split second
absorbing the momentum
relaxing again
as a repeating cycle.
In my experience, this is very similar to the movements in badminton.
In badminton, you do not stay tense with full effort all the time. You relax while moving, exert force only at the moment you hit the shuttle, and control the impact when landing or changing direction.
I feel that kettlebell training is an exercise that repeatedly teaches this "switching between relaxation and tension."
Also, the fact that you can efficiently train your entire body even in a limited amount of time is a major appeal.
For working adults who cannot secure enough practice time due to work or family commitments, full-body training that can be done at home in a short amount of time is a very welcome resource.
Exercises I recommend for badminton players
Kettlebell Deadlift
This is the fundamental movement of kettlebell training and serves as the foundation for many other exercises.
After learning it, I felt that advanced exercises like swings and snatches are also developments of the posture and movement of the deadlift.
Also, when performed with correct form, it puts little strain on the lower back and knees, and efficiently strengthens the lower body, back muscles, and core.
It is very useful for building the foundation required in badminton, such as:
shock absorption during footwork
stability upon landing
maintaining posture
core resilience when pushed backward
I feel it is very helpful for building these foundations.
Kettlebell Swing
If I were told to choose only one exercise, I might choose the swing.
It is that versatile of an exercise.
In the swing, you use the explosive power of the lower body while coordinating the entire body.
Furthermore, because it provides a significant stimulus to the cardiovascular system, you can expect improvements in endurance as well as muscle strength.
What I personally feel when doing swings is the intensity of the 'feeling of exercising'.
It feels closer to the sport itself rather than just strength training.
Required during a badminton rally,
Instantaneous acceleration
Sudden stops
Quick changes of direction
Modulating power output
I strongly feel the commonalities with these elements.
There is a wide variety of exercises, including the commonly known two-arm swing, the one-arm swing, and the double-arm swing performed with a kettlebell in each hand, which can be switched depending on your desired purpose.
Also, as is true for kettlebell training in general, it is attractive because it can be done in a small space, making it easy for busy working adults to continue.
Goblet Squat
This is an excellent exercise that trains the lower body and core simultaneously.
Because you perform it while holding the kettlebell in front of your chest, it requires more posture maintenance than a regular squat.
As a result,
strengthening the lower body
improving core stability
improving posture
can be targeted at the same time.
In badminton, there are many situations where you have to keep moving while maintaining a low posture.
I feel that continuing to do goblet squats cultivates the strength to support such a posture.
Personally, I think it is an essential exercise for building a foundation for the sport, alongside the deadlift.
Kettlebell Halo
At first, I thought it was just an unusual shoulder exercise, but my impression changed significantly after actually trying it.
It is a simple movement of holding the kettlebell upside down and slowly rotating it around your head, but holding a heavy object makes the muscles around your shoulders and back move well.
In my case, when I incorporated it as a warm-up before badminton, I felt that my smash swing was smoother than usual.
In particular, the sensation of the muscles from under my armpits to my back stretching significantly was something I had never experienced before.
I think it is easier to feel the benefits of this exercise by performing the movements carefully with a manageable weight rather than using a heavy weight.
Changes I am actually feeling
It is not that there has been a change that has dramatically altered my athletic career yet.
However, compared to before, I have a sense of:
my body being more stable
being able to exert force more easily
a sense of coordination in my movements
compensating for the decline due to lack of practice
as well.
Especially after becoming a working adult, it becomes difficult to increase the time spent on actual competitive practice.
In such a situation, the kettlebell, which allows you to efficiently train your whole body even in a short time, is a very reliable tool.
Summary
Kettlebells will not make you better at badminton.
This is because actual techniques and how to move your body can only be practiced on the court.
However, for working adult players who want to maintain their competitive ability and improve even a little within limited time, I think it is one of the strong options.
I myself originally only thought of it as "I wonder if there is such training."
But after actually learning it and continuing it, I feel that its value lies not in simple strength training, but in a "technical system for building a body that can move."
If you are looking for some new training for badminton, I think it is well worth trying out kettlebells.