Baseball Weightlifting Exercises
If you’re looking for the best weightlifting exercises to increase your baseball skills, you’ll probably be shocked at the range of exercises you can utilize in order to make take your game to the next level. Many baseball players either train the wrong way (try lifting and swinging a log), or think that training is unnecessary, their wrong.
As with any sport the correct type of training is instrumental in increasing any person’s skill in a game. In baseball the main areas of workout you should be looking at it light lifting for your upper body with a set of higher weights for your lower body. The reason being is that you need the muscle in your arms for the swing, but you don’t want bulky muscles distorting your swing. So here are some top exercises you should be rotating throughout your week.
Lets Look at Some Exercises
When working out it is essential you remember to do your core muscles, your abdominal muscles and your hips are primary in your swing. Although, sit ups are not the most fun exercise developed they are the best at working the abdominals. If you find sit ups too easy look into crunches, there are a range of crunches that will literally chew your abdominals up after only a few reps.
Also remember to work out your rotator cuff muscles, keep the workout light as your aim is to build functional strength. (You don’t want to look like a body builder on the field). Now that you’re more informed on what areas of your body you should be working and how, now let’s move onto a simple beginners program.
1. Lateral Jumps 3 x 10
Stand alongside a bench, or similar sized object and jump over it with your feet hip distance apart sideways. You then need to jump back and repeat, you should aim for minimum still time.
2. Clap Push-Ups 3 x 10 (Also try wide arm and closed arm push-ups)
Basically do a normal pushup, but rather than pushing up your body and then lowering you want to push up so your hands leave the ground, clap and then get your hands back into the push up position to absorb the shock.
3. Depth Jumps 3 x 10
Stand on a bench or similar sized object, step off and then as soon as you land jump as high as you can. Again try to minimize the time you’re on the ground.
4. Dumbbell Squats 3 x 10
Simply hold light weighted dumbbells either side of your body, vertically, and then do a squat maintaining straight arms. Rise up, again keeping your arms straight and repeat.
5. Reverse Curls 3 x 12 (you’ll need a medicine ball for this)
Lie with back on floor or bench with your hips at a 90 degree angle with your feet in the air holding onto a medicine ball. Make sure your arms are at your sides with your palms facing down. Now raise your legs straight, return them to 90 degrees and repeat.
Enjoy!
