Throwing a baseball or softball at a high velocity places an incredible strain on the arm and shoulder. It's one of the most violent motions in sports. Increasingly, players are using kettlebell training to prevent injury while working their whole bodies.
Here are some kettlebell exercises our staff uses to train baseball and softball players. Maintain good posture throughout each exercise with a balanced stance and an appropriate musculoskeletal alignment.
One-Arm Bottoms-Up Kettlebell Carry
This exercise focuses on grip strength, shoulder stability and engaging the core.
Tall Kneeling One-Arm Press
This exercise stabilizes the shoulder, maintains a strong core (by keeping the glutes flexed) and keeps the motion slow and controlled.
The Squat engages the core, increases flexibility in the hips and develops overall balance.
The Deadlift engages the core, increases strength in the lower half and improves grip strength.
The Lunge works the lower body. The kettlebell involves the arms and core.
This exercise focuses on the abdominal region.
This exercise strengthens the muscles on the front of the body, including the shoulders.
The Push-Up Row starts in the high plank position with one kettlebell on the ground in front of your chest.
Figure 8 Twist
This exercise engages the entire body with a twisting action like swinging a bat.
Watch all these exercises demonstrated in the video below.