The back also plays a large role in generating power in both batting and throwing. With the help of a well-designed training program that incorporates a healthy amount of back training, a baseball player can expect to hit the ball farther, throw the ball harder, and stay healthier in the process.
The 10 Best Exercises for Baseball Players- Backward Lunge with a Twist.
Specifically, the musculature of the upper back, the abdomen or core, and the glutes and hamstrings is of vital importance to a baseball player.
4 Lifts Baseball Players Should Avoid- Hang Clean. There are two critical points regarding hang cleans and other similar Olympic lifting exercises as it relates to baseball training.
We are using similar muscles that we used in the swing such as the hip flexors, hip rotators, rotator cuff musculature, deltoids, lats, and wrist pronators, pectoral muscles, quads, glutes, hamstrings, and the muscles responsible for flexion in your back.
We’ve had sprinters do those with 150 pounds in each hand—so people can go pretty heavy on them.” The deadlift can help work out your glutes, increase flexibility in your hamstrings—very important for pitchers—and strengthen the lower back.
Deadlift. This is the king of all exercises. Baseball players will directly benefit by doing Deadlifts because they target the glutes, one of the largest muscles in the body. To swing the bat powerfully, your glutes need to fire to create a strong rotation at the hips.
For the most part, athletes lift one-to-three days in-season, regardless of being a starter, reliever, or position player. This is inevitably going to be fluid with the competition schedule since we’re not looking to train three times a week when you’re a reliever and your team’s playing five games that week.
Muscles to Work Out to Throw Baseballs Harder- Shoulder Muscles. The deltoids are the muscles of your shoulder, which play a crucial role in rotating your arm.
The latissimus dorsi muscle is important in baseball players. The lats can be a baseball player’s best friend as well as their worst enemy at times. The lats are an expansive muscle group originating in the low back and ending up at the humerus and sometimes also attaching to the scapula.
Pull-Ups are the best indicator of relative body strength and overall athleticism. For pitchers, Neutral-Grip Pull-Ups are among the best exercises to strengthen the lats and other back muscles, which are critical to shoulder health.
This exercise also promotes good posture because it forces you to flex the muscles of the core in order to keep the lower back from bending. And that brings us to our key point: Baseball players need push-ups because it has always been one of the best ways to improve core strength.
Lower half strength and power help baseball players run faster, hit farther, throw harder, and stay resilient to injury. One of the most efficient ways to gain lower body strength is squatting. Squatting has been used for over a century to gain strength and power for sport.
Baseball players need to lift heavy to maximize their development as an athlete. Most people know that a more powerful and explosive baseball player is a better baseball player.
So, using a heavier bat should result in faster hit balls, which means the hit ball will travel farther. If a player can maintain the same bat swing speed with a heavier bat, the heavier bat will produce higher batted ball velocity and an increase in distance.
Squats, lunges, and deadlifts should form the basis of any pitching workouts as the player looks to maximize lower body power. Beyond the shoulder strengthening exercises that every pitcher should be doing, upper body training for a pitcher should focus on pulling motions that strengthen the upper back.
The trap bar deadlift is one exercise that helps transfer the ground force up the kinetic chain by strengthening the lower half and the core. “We’ll do a lot of single-leg strengthening for ground force because as a pitcher we’re in a split stance,” says Vogt.
Should Pitchers Bench Press? The answer is yes! If they use good form and even the 3 board technique then it gives the athlete the ability to assess upper body power while also enhancing it.
When pitchers lift weights, their muscles get stronger so they can produce more force. When pitchers learn to express this force quickly through training, they improve their power. Power, therefore, is best described as strong movements performed with speed.
Deadlifts build lower-body strength unlike any other exercise, and they should be the go-to movement for any pitcher looking to throw harder.
There is a common misconception that pitchers only need to work out their upper body in order to be good pitchers; however, this simply isn’t true. It takes a full-body workout for you to be the most effective pitcher possible. What this means is that you will want to lift weights that benefit your entire body.