To increase smash power in padel, focus on gym exercises that build rotational strength, explosive leg drive, and shoulder stability. These movements translate directly to more forceful overhead shots.
Deadlifts for Total-Body Strength
Deadlifts, especially with a trap bar, are essential for building foundational power. They activate the glutes, hamstrings, and core—key muscle groups for launching into a smash. According to Tennis Tonic, “Your legs, hips, and core gain fundamental strength from this move”, making it ideal for padel players seeking more explosive overheads.
Medicine Ball Rotational Slams
This exercise mimics the rotational force used during a smash. By slamming a medicine ball side-to-side with speed and control, players develop core torque and shoulder coordination. PadelDen highlights this as a top drill for improving smash mechanics.
Plyometric Box Jumps
Smashes often require sudden elevation. Plyometric box jumps train fast-twitch muscle fibers in the legs, improving vertical leap and reactive power. Marco Gallerani of PadelStrength recommends this for players aiming to “launch into overheads with more force”.
Cable Woodchoppers
Cable woodchoppers simulate the diagonal movement of a smash. They strengthen the obliques and improve rotational control. Performing them with varied resistance helps padel players maintain balance while generating force from the ground up.
Dumbbell Overhead Press
Shoulder strength and stability are crucial for consistent smash execution. The overhead press targets the deltoids and triceps, reinforcing the arm’s ability to absorb and deliver force. It also supports injury prevention during repetitive overhead motions.
Core Stability with Plank Variations
A strong core anchors every athletic movement. Plank variations—such as side planks with reach-throughs—enhance stability and control during dynamic shots. These exercises help maintain posture and balance during high-impact plays.
