Palming a basketball is a coveted skill, often associated with elite basketball players. While hand size plays a significant role, it’s not the only factor. This article explores the relationship between hand size, grip strength, and training techniques to help you answer the question: Can You Learn To Palm A Basketball?
The Importance of Hand Size and Grip Strength
Let’s be realistic: hand size matters. Measure your hand span from the tip of your pinky to the tip of your thumb. If it’s less than 8 1/4 inches, palming a standard men’s leather basketball might be a challenge, at least initially. You might find it easier to start with a rubber basketball. Don’t be discouraged, though, as hand size can increase into adulthood. Even if you don’t achieve a full palm, improving your grip strength will still significantly benefit your ball-handling skills.
Beyond hand size, there are different types of grip strength:
- Crush Grip: The strength between your fingers and palm, used for shaking hands or squeezing objects.
- Support Grip: The ability to maintain a hold for extended periods, like during pull-ups.
- Pinch Grip: The strength between your fingers and thumb. This is crucial for palming a basketball. It relies heavily on pinky strength, which is often underdeveloped and responds well to training.
Alt: A hand being measured with a tape measure to determine hand span.
Exercises to Improve Your Pinch Grip for Palming
Here’s a targeted workout to develop your pinch grip:
1. The Palming Progression:
Gradually work your way up to palming a regulation basketball:
- Step 1: Palm a rubber women’s basketball for 20 seconds per hand, 2 sets.
- Step 2: Palm a leather women’s basketball for 20 seconds per hand, 2 sets.
- Step 3: Palm a rubber men’s basketball for 20 seconds per hand, 2 sets.
- Step 4: Palm a leather men’s basketball for 20 seconds per hand, 2 sets.
Progress to the next step once you can comfortably hold the previous ball for two sets of 20 seconds. Practice this progression several times a week.
2. Plate Pinch Gripping:
- All Fingers: Pinch two weight plates together (smooth side out) with all fingers for 20 seconds, 2 sets. Start with 5lb plates and gradually increase the weight.
- Thumb and Pinky: Pinch a weight plate between your thumb and pinky for 20 seconds, 2 sets. Start with a light weight and gradually increase as your pinky strength improves. This exercise specifically targets the often-weak pinky muscle.
Alt: An athlete demonstrating the proper technique for performing a plate pinch grip exercise with two weight plates.
Additional Tips for Enhancing Grip Strength
- Consider Rock Climbing: Climbing demands exceptional grip strength and can significantly improve your overall hand and finger power.
- Hangboard Training: A hangboard, often used by climbers, offers various grip positions to target different muscles in your hands and forearms.
- Use Lifting Chalk: Chalk absorbs sweat and improves grip, especially beneficial for plate pinching and hangboard exercises.
- Minimize Strap Use: Avoid relying on straps during exercises like pull-ups and deadlifts to encourage natural grip development. Incorporate barbell holds and crush grippers into your routine.
A climber using a hangboard to improve grip strength.
Conclusion
While large hands make palming a basketball easier, dedicated training can significantly improve your grip strength and make it a more achievable goal. By consistently performing the exercises outlined above and implementing the additional tips, you’ll be well on your way to enhancing your ball-handling skills and potentially even palming a basketball. Remember to be patient and persistent – developing significant grip strength takes time and effort.
