ICC World Cup 2023: Exercises That Helps Cricketer Mohammed Shami Stay On Top Of His Fitness Game

Indian cricketer Mohammed Shami was the star of the match during the ICC World Cup Semi-Finals against New Zealand. The 33-year-old took seven wickets, recording the best-ever wicket haul by an Indian bowler in World Cup history. Many Indian Cricket Team fans were overjoyed with the player’s performance, some applauding his training and fitness regime. The Indian pacer frequently posts videos of his workout routine, which involves exercises ranging from strength training to cardio. Here are some exercises for your reference.

Barbell Box Squat

Here’s how to perform a barbell box squat:

Step 1: Place a barbell across your upper back, and grasp it with an overhand grip, with your feet shoulder-width apart.

Step 2: Lower yourself onto the box, pushing your hips back first. Keep your chest up and maintain a straight back.

Step 3: Once seated on the box, pause for a moment, then push through your heels to stand back up. Do 5-10 reps. 

Leg Extension

Here’s how to perform leg extensions:

Step 1: Adjust the leg extension machine to your body size and set the weight on the machine to a comfortable level.

Step 2: Sit on the leg extension machine with your back against the backrest and your feet placed under the padded bar.

Step 3: Ensure that your legs form a 90-degree angle at the starting position.

Step 4: Hold the handles on the sides of the machine, exhale, and straighten your legs, lifting the padded bar until your legs are almost fully extended. 

Step 5: Inhale and slowly lower the padded bar back to the starting position. Do 5-10 repetitions. 

Dumbbell Lunges

Here’s how to do dumbbell lunges:

Step 1: Stand with a dumbbell in each hand, arms at your sides.

Step 2: Take a step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. 

Step 3: Push off with your front foot to return to the starting position. 

Step 4: Repeat the lunge on the other leg, alternating between legs. 

Barbell Step Up

Here’s how to do barbell step up:

Step 1: With a barbell on your upper back, stand in front of a bench or a platform. 

Step 2: Step onto the bench with one foot. Push through the heel of the elevated foot to lift your body up onto the bench.

Step 3: Stand straight on the bench with both feet, fully extending your hips and knees.

Step 4: Carefully step back down with the same foot, returning to the starting position. Repeat on the other leg.

One Arm Dumbbell Row

Here’s how to perform one arm dumbbell row:

Step 1: Place a dumbbell next to a flat bench. Kneel on the bench with one knee and hand for support.

Step 2: Pick up the dumbbell with your free hand, letting it hang at arm's length.

Step 3: Pull the dumbbell toward your hip, keeping your elbow close. Squeeze your shoulder blades together.

Step 4: Slowly lower the dumbbell, fully extending your arm. Complete repetitions on one side and switch to the other side. 

Conclusion

Mohammed Shami, with his great achievements during the India-New Zealand match, has proven how important fitness training is. Strength training, which is a major part of his fitness routine, provides numerous benefits, including increased muscle strength, improved bone density, and enhanced metabolism. It also promotes better joint health, reduces the risk of injury, and contributes to overall functional fitness.