Are you ready to turn those spaghetti arms into hockey powerhouses?
It doesn’t matter if you're aiming to snipe top shelf or lay down the law with bone-crushing body checks, one thing's for sure: you need arms as strong as a Zamboni to dominate the ice.
However, you don’t need to be worried at all because we've got the ultimate hockey arm workout that'll have you flexing like Gretzky in no time:
Best Arm Exercises For Hockey Players
Listed below are the best arm workouts for hockey players for insane strength:
1. Gripzilla Tornado
The Gripzilla Tornado offers hockey players customizable resistance levels, ensuring that athletes of all skill levels can progressively strengthen their arms and forearms for improved performance on the ice.
By adjusting the resistance to match their strength, players can develop the necessary power and control required for accurate shooting and precise stick handling.
This hockey arm exercise focuses on forearm and wrist strength, achieved through smooth contractions and wrist flexion, and enhances players' ability to maintain a strong grip on the hockey stick while manoeuvring the puck with agility and precision.
Step-By-Step Guide:
- Hold Gripzilla Tornado with roller at the bottom.
- Match resistance level with your strength.
- Stand tall, extend arms, and curl Tornado upwards.
- Flex wrists and contract forearms smoothly.
- Hold at chest briefly, then lower slowly.
- Experiment with hand positions and movements.
- Gradually increase resistance for more strength.
2. Gripzilla Dynamo
The Gripzilla Dynamo provides hockey players with a customizable resistance training tool that enables them to tailor their arm workouts to specific performance goals.
By adjusting the resistance level using the device's knobs, players can focus on developing the strength and endurance needed for powerful shots, swift stick handling, and defensive play.
Step-By-Step Guide:
- Adjust Gripzilla Dynamo resistance with knobs.
- Customize resistance for goals.
- Choose hand position (horizontal, vertical, 45 degrees).
- Rotate in both directions for forearm muscles.
- Get creative with personalized moves.
- Start with comfortable resistance, then increase.
3. Bicep Curls
Bicep curls help hockey players develop stronger arm muscles, particularly the biceps. Strong biceps are essential for shooting power and stick handling on the ice.
When you curl the dumbbells up towards your shoulders, you're building the strength needed to control the hockey stick effectively and shoot the puck with force.
Step-By-Step Guide:
- Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights upward, contracting your biceps.
- Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold the contracted position for a brief pause, then inhale as you slowly lower the dumbbells back to the starting position.
4. Tricep Dips
Tricep dips are great for strengthening the muscles on the back of your upper arms, called the triceps.
These muscles play a crucial role in stabilizing your arms during shots and checks in hockey.
By doing tricep dips, you're not only improving your shooting accuracy and power but also enhancing your ability to hold off opponents and maintain control of the puck.
Step-By-Step Guide:
- Sit on the edge of a sturdy bench or chair with your hands placed beside your hips, fingers gripping the edge, and elbows slightly bent.
- Walk your feet forward until your hips are off the bench and your knees are bent at a 90-degree angle.
- Lower your body by bending your elbows until your upper arms are parallel to the ground. Keep your back close to the bench.
- Pause briefly at the bottom of the movement, then push through your palms to straighten your arms and return to the starting position.
5. Reverse Flyes
Reverse flyes target the muscles of the upper back and shoulders, which are important for shoulder stability and injury prevention in hockey.
These muscles help support your shoulder joints during the rapid movements involved in shooting, passing, and checking.
By strengthening these muscles with reverse flyes, you can reduce the risk of shoulder injuries and improve your overall performance on the ice.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs with palms facing each other.
- Keeping a slight bend in your elbows, exhale as you raise the dumbbells out to the sides until your arms are parallel to the ground. Focus on squeezing your shoulder blades together.
- Hold the contracted position for a moment, then inhale as you slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
6. Medicine Ball Throws
Medicine ball throws are among the best arm-strengthening exercises for hockey players that help in developing explosive power in the arms and shoulders, essential for powerful shots and quick passes in hockey.
When you explosively throw the ball forward, you're mimicking the dynamic movements required on the ice, such as shooting or passing the puck.
This exercise helps hockey players generate more speed and force behind their shots and passes, giving them an edge during games.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart, holding a medicine ball at chest level with both hands.
- Squat down slightly, then explosively extend your legs and arms to throw the ball forward as far as possible.
- Aim to release the ball just before reaching full extension of your arms.
- Retrieve the ball and repeat for the desired number of repetitions.
Final Recap
With these killer hockey arm workouts, there’ll be no more noddle arms to take a look at.
Whether you're a pro or just starting out, these exercises will have you feeling stronger, faster, and ready to crush the competition.
Which one of the workouts stood out for you?
