How to hit a pull shot like Shubman Gill: muscles involved, exercises, coordination

Shubman Gill hit 104 out of India's 255 runs in the second innings of Test 2 of 5 against England in Visakhapatnam. (Image via X/@ShubmanGill)

Shubman Gill seems to be back in form. During the second Test of the ongoing India-England five-Test series, Gill hit his first century in 11 months and 12 innings. Of course, the right-hand top-order batsman's skill and fitness have never been in doubt. His pull shot, a symphony of smooth movement, stability and blink-and-you-miss-it speed, particularly can be a thing of beauty. To be sure, while talent plays a part in it, cricketers spend a lot of time training their minds and muscles for just this kind of thing.

As he was coming in cricket, Gill reportedly worked hard on building up his strength and speed, doing squats, deadlifts, lunges, step-ups, bench presses, chin-ups - all with weights. Indeed, Gill's pull shot isn't just a display of skill; it's an artful blend of muscle coordination, physical conditioning, and athletic precision, embodying the essence of a world-class batsman. Taking a leaf out of Shubman Gill's book, then, here's a look at the fascinating interplay of muscles and the dedicated training that enhances such explosive power in pull shots.

Biomechanics of a pull shot

In cricket, a pull shot is played against a short-pitched delivery. When a batsman like Gill executes this shot, it involves a complex interplay of muscles. The primary muscles engaged are:

Upper body muscles

Lats (Latissimus dorsi): These broad muscles in the back are crucial for the downward force required in a pull.

Shoulder muscles (Deltoids): The shoulder muscles, the front part is known as the anterior deltoid, the middle part is known as the lateral deltoid and the back part of the shoulder is known as the posterior deltoid is engaged for shoulder abduction (raising the arms away from the midline of the body) and rotation.

Biceps and triceps: These arm muscles aid in flexing and extending the elbow during the shot.

Core muscles

Obliques: These side abdominal muscles encapsulating the truck region are vital for the twisting motion.

Rectus abdominis: The front abdominal muscles that flex the truck area contribute to stability and power.

Lower body muscles

Gluteus muscles: These major muscles, comprising the gluteus maximus, medius, and minimus, envelop the hip area, stabilising the pelvic region during a pull shot. This stabilisation is vital to forming a seamless link in the kinetic chain that spans from the lower to the upper body. As the batsman prepares to hit the ball, the gluteus muscles (the glutes) engage to maintain pelvic stability and alignment, ensuring that the force generated from the ground is efficiently transferred upward to the arms. This upward force travels through the core and reaches the shoulders, culminating in a powerful and controlled swing of the arms. The glute muscle engagement not only aids in generating power but also assists in maintaining balance and proper posture throughout the execution of the shot, contributing significantly to the effectiveness and precision of the pull shot.

Thigh muscles: The front of the thighs, known as the quadriceps (the quads), and the back region, known as the hamstrings (the hams), help stabilise the lower body.

Calves: These are engaged for the push-off and balance.

Role of each muscle group

The lats generate the power for the downward pulling action. The deltoids are responsible for lifting the arms and rotating the shoulders, which is crucial for the angle of the shot. The biceps and triceps ensure the control and precision of the bat swing.

The obliques play a pivotal role in the rotating the trunk in the pull shot, allowing the batsman to swivel and generate horizontal bat speed. The rectus abdominis provides the stability needed to maintain balance and posture throughout the shot.

The glutes, quadriceps, and hamstrings stabilise the lower body, enabling the batsman to maintain a solid base. The calves contribute to the dynamic movement, allowing for quick adjustments and force generation from the ground up.

Exercise recommendations

To develop these muscles, specific exercises targeting each group are recommended:

Upper body workout

Lat pulldowns and pull-ups: Strengthen the lats for decisive pulling actions.

Shoulder presses and lateral raises: These exercises enhance deltoid power and strength.

Shoulder internal and external Rotations: These targeted exercises are pivotal for fortifying the rotator cuff muscles, which are essential for maintaining stability in the shoulder joint, which is a ball and socket joint providing immense freedom of movement. This stability is crucial when executing a pull shot in cricket.

The rotator cuff muscles, comprising the supraspinatus, infraspinatus, teres minor, and subscapularis, work in unison to stabilise the shoulder joint. During a pull shot, these muscles actively manage the dynamic torque forces generated as the bat swings.

Strengthening them not only enhances the ability to maintain the necessary torque for a powerful and controlled shot, but also significantly prevents shoulder injuries. Injuries can often occur due to the high stresses placed on the shoulder during such aggressive movements. Therefore, a well-conditioned rotator cuff ensures that the shoulder joint can withstand these stresses, maintaining optimal alignment and function, which are crucial to executing a perfect pull shot with both power and precision.

Bicep curls and triceps extensions: Improve arm strength for better bat control.

Core strengthening exercises

Russian twists and oblique crunches: These exercises target the obliques, which are essential for rotational strength.

Planks and sit-ups: Strengthen the rectus abdominis, enhancing core stability.

Lower body exercises

Squats and lunges: These exercises strengthen the quadriceps and hamstrings, providing stability.

Hamstring curls: This exercise helps strengthen the hamstrings specifically to add power to the posterior kinetic chain of the body.

Calf raises: Improve the strength and explosiveness of the calves.

Mastering a pull shot like Shubman Gill demands a balanced fitness regime that includes upper-body, core, and lower-body workouts alongside technical skill practice. A comprehensive approach to fitness is essential in cricket, where skill and physical conditioning go hand-in-hand.