August 27, 2026, 8:11 am | Read time: 4 minutes
Padel is booming–and not without reason: The mix of speed, technique, and fast-paced rallies makes the sport particularly dynamic. But to truly perform on the court, one should not only work on their stroke technique. Strength, stability, and explosiveness are also crucial. Personal coach Markus Bremen explains which exercises are especially effective for padel players and the role kettlebells play.
The Most Effective Single Exercise for Padel Players, According to a Personal Trainer
One of the most effective strength exercises for padel, according to Markus Bremen, is the kettlebell swing. The kettlebell swing trains explosive hip extension, known as the hip hinge, and is considered by Bremen to be “perhaps the most effective single exercise for padel overall.” This movement pattern is also reflected in the stroke. At the same time, the swing strengthens the posterior chain and improves its endurance. This is important because padel involves repeated explosive actions.
Those who master the exercise can also perform it one-handed. A single-arm swing additionally challenges core stability and helps balance the unilateral load from the hitting arm.
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Rotation-Intensive Core Exercises
In many padel strokes, power doesn’t come from the arm alone. The interplay of legs, hips, and core is crucial. “Padel thrives on rotational speed from the hips–this is where most of the stroke power comes from,” says Markus Bremen. Therefore, he recommends rotation-intensive core exercises like cable woodchops, Pallof press, or kettlebell around-the-worlds.
These exercises train both rotation and its control, improving power transfer. Kettlebell around-the-worlds, in particular, combine core work with an additional stabilization task.
Split Squats and Lunges–Including Lateral
On the padel court, there’s hardly time to prepare movements for long. “The sport requires constant direction changes and deep lunges to the net,” explains personal trainer Bremen. It’s a constant back and forth, side to side, and back to the starting position. Split squats and lunges–including lateral, or side variations–train the necessary leg and hip strength. Particularly interesting are kettlebell racked lunges. The unilateral load challenges not only the legs but also the core.
The personal trainer points out that good eccentric control is important in padel: For example, slowly lowering during lunges specifically trains the deceleration of movements. This ability is constantly needed in padel due to the many stop-and-go actions.
Box Jumps and Lateral Bounds for Explosive Power
For a quick start or an explosive volley, pure maximum strength is not enough. The power must be available as quickly as possible. “For reactive explosive power in sprints and volleys, I recommend explosive exercises like box jumps and lateral bounds,” says Markus Bremen.
Combinations of kettlebell swings and squat jumps can also train reactive explosive power. The lateral jumps, in particular, fit well with the movement demands of padel, where quick direction changes are crucial. The quality of each repetition should be the focus. Controlled, dynamic training is more effective than doing as many repetitions as possible.
How to Ensure Stable Shoulders, Forearms, and Wrists
Not only the large muscle groups determine good performance on the court. Shoulders, forearms, wrists, and leg axis must also be stable. For the shoulder, Markus Bremen recommends external rotations with a band, face pulls, and Y-T-W raises.
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Kettlebell Halos to Master Bandeja and Smash
Additionally: kettlebell halos and bottoms-up presses. “They protect against overload in overhead strokes in padel–like bandeja and smash–and train the rotator cuff in a padel-specific, unstable load form.” Bottoms-up carries or presses also train grip and wrist, potentially improving stroke control. For knees and groin, Markus Bremen recommends Copenhagen planks, Nordic curls, and single-leg RDLs.
How Much Strength Training Is Sensible, According to the Expert
How much strength training is sensible? “Strength training twice a week is usually enough, in addition to playing itself–focus on quality over volume,” says Markus Bremen. A dynamic warm-up should precede each session, preparing for hip rotation and lateral movements. Injury prevention should also be a priority, especially for recreational players. The personal trainer sees a particular advantage in kettlebell training: “The shifted load axis outside the body’s center of gravity automatically trains stabilization and power transfer in one go.” This interplay makes the exercises so interesting for padel.