Pickleball Lat & Deltoid Strength | Impact Performance Physical Therapy Melbourne, FL

When it comes to pickleball performance, building strength in the right muscles is key to power, consistency, and injury prevention. While many players focus on smaller stabilizing muscles like the rotator cuff, the lats and deltoids often get overlooked. Strengthening these big muscles will not only add more power to your shots but also improve your endurance and reduce your risk of shoulder pain.

The Power of the Lats and Deltoids

The latissimus dorsi (lats) and deltoids are two of the most powerful muscles in your upper body. They play a major role in pickleball movements like serves, overhead smashes, and aggressive returns.

Lats: These large, flat muscles run along the sides of your back and torso, extending from the lower back to the shoulder blades. They are responsible for:

Extension – pulling your arm back.
Adduction – bringing your arm down toward your body or across your body.
Internal rotation – rotating your arm inward.
Stabilizing your shoulders and lower back during powerful swings.

Deltoids: These triangular-shaped muscles cover your shoulders and are divided into three parts:

Anterior (front) – responsible for lifting the arm forward.
Lateral (side) – raises the arm outward.
Posterior (rear) – extends the arm backward.
Together, the deltoids are the prime movers for overhead motions, making them crucial for generating power and maintaining shoulder stability.

Why Lats and Deltoids Matter for Pickleball

In pickleball, your lats and deltoids work together to generate force during overhead motions. As you reach back for a powerful smash or overhead serve, your lats engage to extend and internally rotate your arm, while your deltoids initiate and drive the upward and forward motion, adding power and stability to your shot. Strong, flexible lats and deltoids allow you to

Increase power and accuracy on overhead shots.
Improve stability and control during high-impact swings.
Reduce injury risk by preventing shoulder fatigue and strain.

Ready to Add Power to Your Shots?

To add more power to your game and protect your shoulders, here are two exercises for each muscle group. Whether you’re already strong or just starting out, you’ll have options to fit your level.

Lats:

Pull-Ups

One of the best lat-strengthening exercises, pull-ups build upper-body strength and shoulder stability.
Grab a pull-up bar with an overhand grip.
Pull your chin over the bar, then slowly lower yourself down.
Perform 6 reps.
Tip: Control your descent for added strength gains.

Can’t do a pull-up yet? No worries!
Start with a modified version:

Banded Lat Pulldown (Single Arm, Half-Kneeling)

Attach a resistance band above your head.
Get into a half-kneeling position with your front knee at 90 degrees.
Grab the band with the hand opposite your front knee.
Pull the band down toward your side, squeezing your lat.
Slowly return to the starting position.
Perform 8 reps per side.
Tip: The half-kneeling position activates your core and improves stability—perfect for pickleball!

Deltoids:

Landmine Overhead Press

Secure one end of a barbell in a landmine attachment or in a corner.
Hold the free end with one hand at shoulder height.
Press the bar upward in a controlled motion.
Slowly lower it back down.
Perform 8-10 reps per arm.
Tip: This strengthens your deltoids while also engaging your core and lats for better overhead control.

Bent-Over Lateral Arm Raises

Hold a pair of dumbbells or resistance bands.
Hinge at your hips with a slight bend in your knees.
With your palms facing down, raise your arms out to the sides until they are parallel to the ground.
Slowly lower them back down.
Perform 8 reps.
Tip: This targets the rear deltoids, helping to improve shoulder stability and balance during swings.

The Takeaway

Your lats and deltoids are the powerhouse muscles behind your pickleball performance. Strengthening these prime movers will boost your shot power, improve your control, and help you stay injury-free. Adding targeted exercises to your routine will keep you strong, stable, and ready to dominate the court.

Want expert guidance on boosting your pickleball strength and preventing injuries? At Impact Performance Physical Therapy, we help pickleballers build strength, move their best, and play pain-free. Let’s take your game to the next level!

This Article and its contents are provided for educational and informational purposes only and do not consititute medical advice or professional services specific to you or your medical condition.