Abdominal Swing
This movement trains rotational power and core control, simulating the twisting motion used in forehand and backhand shots. By anchoring the resistance at chest height and driving through the hips and core, the abdominal swing strengthens the muscles responsible for powerful and controlled strokes. It’s a great way to improve shot mechanics while reinforcing balance and stability during dynamic movement.
Primary Muscles Used
Abdominal Swing Instructions
- Grab a resistance band and set it at chest height.
- Place your feet wide apart and squat down putting your weight on your lead leg.
- Hold the band out to your side at your chest with both hands.
- Keeping your core tight drive your leg straight back activating your glute.
- Twist your torso with your abs and obliques and swing your arms around your body keeping them straight.
- Repeat.
Front View
Michael's list of benefits for the Abdominal Swing
- Builds rotational strength and power for forehands and backhands
- Trains core muscles (abs, obliques, glutes) to transfer energy efficiently
- Enhances torso control for better shot accuracy and follow-through
- Reinforces proper weight transfer during lateral and diagonal movements
- Improves balance and stability while striking from an athletic stance
- Helps reduce injury risk by strengthening muscles used during rapid twists and swings
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