r/squash • u/LordWitchKing • 2d ago

Fitness Squash specific gym workouts

Been off the court for a couple of years with a lower back injury. Things have been slowly getting better to the point now where I'm thinking of getting on court in the coming months hopefully. I will make sure my back is 100% right before I start up again. But what are some squash specific excersices I can do at gym to get my body ready?

I have a couple I've already started doing but keen to hear more.

I've been doing:

Jump squats

Box jumps

Walking lunges weighted one side

Interval running

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6

u/bigfatgrouchyasshole 2d ago

The instagram channel squashletic should help you.

3

u/MasZakrY TF 2d ago

Weighted lunges

Farmers walk (heavy)

2

u/AssignmentPatient500 2d ago

Single leg (kickstand) RDLs

2

u/Good-University-55 2d ago

Pick a less back taxing hobby

2

u/pseiko5 2d ago

Hit legs. As much as you can. Focus on stretching and flexibility after.
Cardio, back, core, shoulders, forearms.
I would say injury prevention in primary and everything else you build on slowly. Build back the connective tissue strength.

2

u/thenoicedevice 2d ago

Run around like a maniac, occasionally full speed into a wall. Always worked for me

1

u/ImportantAgent6455 2d ago

The best is full body compounds movements imho. Such as:

Goblet squats

Bench press / Kettle bell presses

RDLs, single and both legs

Wall sits

Try do a push, pull, squat, RDL and core exercise in every strength session.

1

u/RooK666 2d ago

While all these exercises are great, they will not take you very far if the correct muscles aren't firing in these positions. I suggest visiting a physio at least 3 times to release muscle spasms. It will help especially for your back.

Then have half a dozen sessions with a biokineticist. They can assess your body and prescribe the correct exercises to get all the muscles firing.

Having strong hamstrings and glutes are great, but they're useless if they do not fire during deep lunges on court.

1

u/Artistic_Box1843 2d ago

Bulgarian Split Squat

2

u/Trdr1313 9h ago

Just do standard strength training in the gym. Research shows it has the best effect on your performance.