Hand Gripper Workouts for Cricketers and Badminton Players

Grip strength helps you hold a bat or racket firmly without tensing up, and it's one of the easiest things to train at home. All you need is a hand gripper and a few minutes a few times a week.

Why grip strength matters

A stronger grip means you can control the bat or racket with less effort, especially late in a long innings or a long rally. Forearm and wrist strength also helps with wrist shots and quick racket work.

Choose your setting

If your gripper is adjustable, start on a setting you can squeeze 10 to 15 times with full control. If you can't close it fully, it's too hard for now.

Routine 1: basic squeezes

• 2–3 sets of 10–15 squeezes per hand
• Squeeze fully, pause for a moment, release slowly
• Rest about a minute between sets

Routine 2: holds

• Squeeze and hold the gripper closed for 5–10 seconds
• 5 holds per hand
• Builds endurance for long innings and rallies

Routine 3: finger focus

• Squeeze using mainly the index and middle fingers, then the ring and little fingers
• 1–2 sets of 8–10 per hand

How often?

Three or four times a week is plenty, with rest days in between. Your forearms need time to recover.

Progress gradually

When 15 controlled squeezes feel easy, increase the resistance a little. Don't jump straight to the hardest setting.

Safety

• Stop if you feel pain in your wrist, fingers or elbow.
• Keep your wrist straight while squeezing.
• Don't train grip hard the day before a big match.

Build a simple home kit

A hand gripper, a skipping rope and resistance bands cover grip, cardio and strength without a gym. Off the training table, a fresh bat grip and batting gloves help you put that grip to use.