Request grip workout - to dunk with one hand

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    Jacob Hiller

    Palm the ball – even with small hands

     

    It surprises me how many people can’t palm a ball.  My hands are the size of my wife’s (who is 5’4).  Embarrassing right?  But my stubby hands can still palm a ball off the dribble.

     

    Here are a couple tricks:  (You can also find this in an article I published in Fadeaway magazine – You can get it in Barnes and Noble – Europe only.)

     

    Palming a basketball will allow you to control and protect the ball with greater ease.  If you are close to dunking, palming the ball will also allow you to dunk if you can at least get one wrist above the rim.

     

    You should know that not every basketball is created equal.  Some balls are naturally stickier, have deeper seams, and are easier to palm.  However, with the tips below you will eventually be able to palm almost any basketball easily.

     

    I have extremely small hands.  I’m 6’3 but my wife who is 5’4 has nearly the same size hands which is quite embarrassing, however, I can still palm a basketball off the dribble.

     

    Here are the keys you need.

     

      1.        Grab the ball across the seams, not with the seams è Technique

    Your middle finger should be in one groove and your thumb should be extended opposite of it in another seam.  Using these grooves gives your hands a slight leverage advantage to palming the ball.

     

      2.      Condition your hand to the ball - Instant stickiness

    A dusty ball, or a sweaty or too dry hand will make it nearly impossible to palm a basketball.  I’m sure there are powders and products that give you instant stickiness with the ball.  If you have them, use them; if not here is a dirty trick you can use.

     

    Put your hand under 10 seconds of very hot water (don’t burn yourself).  Then put it directly into cold water for 10 seconds.  The hot water improves the elastic quality of the skin, and the cold water contrast closes up the pores.  The result is a stickier hand that can make palming even a stubborn ball easy.

     

    If you can’t do this  è Squeeze the ball back and forth from one hand to the other until your hand feels sticky to the ball.  It may take 20 – 30 squeezes. ***************** VIDEO SEGMENT

     

      3.      Strengthen your hand.

    There are a variety of tricks you can use to strengthen your hand.  The 2 following exercises are very simple and don’t require equipment.

     

      a.      Static squeezes on the basketball:

    Using step 1 above, put your hands in a position to palm the ball.  Place your other hand on the basketball to apply pressure against both hands.  Squeezing only with your fingertips, squeeze the ball with both hands AS HARD AS YOU CAN.  Hold this maximum squeeze for 10 – 15 seconds.  Repeat 3  times and do this twice daily.  This is a great exercise because it increases finger strength at the exact position needed to palm a basketball.

      b.      Fingertip pushups:

    This is pretty simple.  Do regular pushups, but with your fingers spread wide and on your fingertips instead of your palms.  Do 3 sets of as many pushups as you can do.  If you can’t do any, start by doing pushups from your knees (girl pushups).

     

    The strength at your very fingertips is most important for palming a basketball.  Over weeks and months of doing these pushups you will find palming a basketball much easier.

     

    Palm the ball – even with small hands

     

    It surprises me how many people can’t palm a ball.  My hands are the size of my wife’s (who is 5’4).  Embarrassing right?  But my stubby hands can still palm a ball off the dribble.

     

    Here are a couple tricks:  (You can also find this in an article I published in Fadeaway magazine – You can get it in Barnes and Noble – Europe only.)

     

    Palming a basketball will allow you to control and protect the ball with greater ease.  If you are close to dunking, palming the ball will also allow you to dunk if you can at least get one wrist above the rim.

     

    You should know that not every basketball is created equal.  Some balls are naturally stickier, have deeper seams, and are easier to palm.  However, with the tips below you will eventually be able to palm almost any basketball easily.

     

    I have extremely small hands.  I’m 6’3 but my wife who is 5’4 has nearly the same size hands which is quite embarrassing, however, I can still palm a basketball off the dribble.

     

    Here are the keys you need.

     

    1.        Grab the ball across the seams, not with the seams è Technique

    Your middle finger should be in one groove and your thumb should be extended opposite of it in another seam.  Using these grooves gives your hands a slight leverage advantage to palming the ball.

     

    2.      Condition your hand to the ball è Instant stickiness

    A dusty ball, or a sweaty or too dry hand will make it nearly impossible to palm a basketball.  I’m sure there are powders and products that give you instant stickiness with the ball.  If you have them, use them; if not here is a dirty trick you can use.

     

    Put your hand under 10 seconds of very hot water (don’t burn yourself).  Then put it directly into cold water for 10 seconds.  The hot water improves the elastic quality of the skin, and the cold water contrast closes up the pores.  The result is a stickier hand that can make palming even a stubborn ball easy.

     

    If you can’t do this  è Squeeze the ball back and forth from one hand to the other until your hand feels sticky to the ball.  It may take 20 – 30 squeezes. ***************** VIDEO SEGMENT

     

    3.      Strengthen your hand.

    There are a variety of tricks you can use to strengthen your hand.  The 2 following exercises are very simple and don’t require equipment.

     

    a.      Static squeezes on the basketball:

    Using step 1 above, put your hands in a position to palm the ball.  Place your other hand on the basketball to apply pressure against both hands.  Squeezing only with your fingertips, squeeze the ball with both hands AS HARD AS YOU CAN.  Hold this maximum squeeze for 10 – 15 seconds.  Repeat 3  times and do this twice daily.  This is a great exercise because it increases finger strength at the exact position needed to palm a basketball.

     

    b.      Fingertip pushups:

    This is pretty simple.  Do regular pushups, but with your fingers spread wide and on your fingertips instead of your palms.  Do 3 sets of as many pushups as you can do.  If you can’t do any, start by doing pushups from your knees (girl pushups).

     

    The strength at your very fingertips is most important for palming a basketball.  Over weeks and months of doing these pushups you will find palming a basketball much easier.

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    Dan

    i will try those, thanks jacob

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    Daniel Ayumu Roriz

    hey jacob its daniel. Im trying out your palming workout and i dont understand what a "groove" is. i dont know exactly where to put my hands on the ball

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    Blake Hudson

    "Grooves" are the (usually) black lines across the basketball. Also known as seams.

     

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    Michael

    For some reason I can palm a lot easier with my left hand than my right, even tho I'm a righty. And the palming strength gets much weaker when I try to run and explode for the rim. I can jump considerably higher w/out holding the ball. Is this normal? In this case will doing these exercises still strengthen my palming ability? 

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