If you’re looking for an exercise to strengthen your legs and build more stamina, squats are fantastic (and simple). So, here’s how to squat for basketball.
A few articles ago, I said that if you could only do one exercise, it should be the kettlebell swing.
Well, I lied (kind of).
You shouldn’t do just one exercise. You should do at least two. And an exercise that not only compliments well with the swing but is also great for basketball is the squat.
The squat is a compound lower-body exercise.
It works many muscles in the legs and in my opinion, is the ultimate leg exercise for basketball because it’ll allow you to play well longer by building stamina.
And in general, being able to last longer is typically better.
There are many variations of the squat. But the two I like the most (and that I think are best for basketball) are Hindu squats and goblet squats.
What are Hindu Squats?
I first learned about the Hindu squat after listening to the Joe Rogan Experience podcast.
In one episode, he said that he had been doing hundreds of them throughout the day, and his legs got stronger.
He felt his kicks had more power and stamina in them (Rogan practices kickboxing).
I had also learned who One Punch Man was around this time and found out that he also does Hindu squats, so that also piqued my interest.
So, I gave them a try. I didn’t do hundreds a day, but I did do maybe 30-40 a couple of times a week.
And what I noticed was these types of squats were more fun to do than the regular bodyweight ones. Its motions are different, making them amusing to do.
Instead of pushing your body with your heel (like regular squats), you have to get on your toes and push yourself up with the balls of your feet.
You also have to swing and row your arms to balance yourself.
And that’s the second thing that I like about it -Hindu squats teach you how to balance yourself.
Because you have to stand up on the balls of your feet, there isn’t a large stabilizing platform (such as your feet) to keep you steady.
If you don’t focus, you’ll wobble back and forth as you stand up (and can topple over).
These types of squats are good for basketball because they strengthen your legs, which will benefit you in a bunch of ways, and they improve your balance, which will also benefit you in a bunch of ways for basketball.
Here’s how to do Hindu Squats:
What are Goblet Squats?
When it comes to goblet squats, I really just started doing them because the name sounded cool (and kind of funny).
I’m not even going to front.
Aside from the vanity of it, the goblet squat is a good addition to the Hindu squat because it’s a squat that requires resistance.
You’ll have to either use a kettlebell or dumbbell or medicine ball or sandbag to hold in front of you as if you were holding a goblet (hence the name).
This exercise will strengthen your upper body as well as your lower body, and that’s why it’s a good compliment to the Hindu squat (which is mainly just a leg exercise).
In terms of how it’ll benefit you for basketball, goblet squats will make your legs stronger (like Hindu squats would).
It’ll also strengthen your arms, shoulders, back, and core (because you have to clench onto a heavyweight in front of you), which will allow you to defend and challenge your opponent for a longer period of time.
It’ll also improve your ability to go up for shots (or rebounds) in crowded lanes because you’ll have the strength and cohesion of your upper and lower body. In other words, your body will work as one unit.
Here’s how to do goblet squats:
Benefits of Squats for Basketball
By doing these two exercises, you will defend, cut, and screen better in basketball. You’ll be able to:
- Defend better because you’ll have the strength and stamina to keep opponents in front of you. You’ll be able to pester your opponents for a longer period of time.
- Cut more often because you’ll have more stamina to run around the court.
- Be a better screener because you’ll be more stable (via the increased core strength and grasp of balance).
Squats are a great exercise for strengthening your legs.
And with strong legs, you’ll be able to do more on the basketball court because you’ll have the stamina to do so. You won’t fatigue as quickly.
So, add these exercises to your routine and improve your conditioning for basketball.