How Can I Get Stronger Hands for Basketball?

Basketball players require strong hands to grab rebounds and control the ball while dribbling and shooting. Fingertip control is important because the whole palm is rarely applied to the ball during the course of a game. A pinch grip, or grip involving the thumb, is used more frequently in basketball than a crushing grip, where the thumb is not as involved. Exercises using wide objects helps to develop a pinch grip. Before starting an exercise program be sure to consult a physician.

Things You'll Need

  • Medicine ball
  • Kettlebells
  • Weight plates
  • Coffee cans
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Instructions

    • 1

      Throw and catch medicine balls to strengthen the whole hand, including the tendons, ligaments and joints. Medicine-ball training powers muscle movements involved in passing and catching a basketball. Throw a medicine ball off a backboard. Catch with both hands, pull the ball into your chin and land on both feet with a stable base to improve your rebounding ability.

    • 2

      Hold on to the bottom side of a kettlebell with one hand. Grasp the kettlebell for a set amount of time to build muscular endurance in your hand. Increasing this form of strength helps a basketball player secure the ball when a defender pokes or swats at it, such as after snatching a rebound or picking up their dribble.

    • 3

      Grab two wide-rimmed plates and place them together with the smooth sides facing out. Bodybuilding.com advises grasping the plates with your thumb on one plate and your fingers on the other plate and lifting. Hold the plates as long as possible to improve your pinch grip. Start with two 2 1/2-pound plates and add resistance as your pinch grip strengthens.

    • 4

      Hold a coffee can weighted down with BBs, buckshot or screws one hand at a time. Hold until muscle fatigue sets in. Take your hand size and strength into account before selecting a size of coffee can you can use. Tape the lid shut to secure the contents of the can.