The Baseball Zone Blog

Rick Boutilier | May 14, 2014 10:30:00 AM

Baseball Exercise of the Week | "External Rotation w/ Elbow Away"

The SST Baseball Exercise of the week is the External Rotation w/ Elbow Away from the body from our Rotator Cuff Series. 

Using a relatively light dumbbell, the athlete sets their elbow on the inside of the knee and slowly lowers the weight for 3-4 seconds. It is important to try and maintain good posture ( chest out and shoulders back). Raise the weight back up in a controlled manner for 1 second without using momentum or swinging the weight. We'd often place it at the beginning of a lifting program, especially for baseball players and athletes with shoulder issues, and keep the rep range from 8-12 reps and 2-3 sets. As with all lifts, tempo and grip and repetitions can be varied depending upon purpose, timing, experience, variability, etc.

In the second part of the video we abduct the arm to shoulder height and keep the elbow bent at 90 degrees for a slight variation.

In the video we have Jamie Richmond and Coach Boots (@tbzboots) demonstrating this baseball strength training exercise. Jamie coached and trained with us in the Winter and spent several years with orgranizations such as Atlanta Braves, Oakland A's and Kansas City Royals.

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Topics: strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, shoulder injury, rotator cuff, throwing deceleration, shoulder strength

Rick Boutilier | May 7, 2014 6:30:00 AM

Baseball Exercise of the Week | "External Rotation w/ Pulleys"

The SST Baseball Exercise of the week is the External Rotation w/ Pulley from our Rotator Cuff Series. 

Using a pulley system with relatively light weight, the athlete locks the elbow of their pulling arm at the same hip and externally rotates the pulley away from the body. It is important to try and keep that elbow as close to the body as possible throughout the movement to maintain focus on the Teres Minor. We'd often place it at the beginning of a lifting program, especially for baseball players and athletes with shoulder issues, and keep the rep range from 8-12 reps with a tempo of 1 second out (away from the body) and 3-4 seconds back to the body. As with all lifts, tempo and grip and repetitions can be varied depending upon purpose, timing, experience, variability, etc.

In the video we have John Mariotti demostrating the exercise. At the time, John was training with us in preparation for his representing Italy in the 2013 World Baseball Classic.

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Topics: in-season strength training, baseball strength training, strength training for baseball, off-season strength training, pitching velocity, shoulder injury, rotator cuff, throwing velocity, glenohumeral joint

Rick Boutilier | Aug 13, 2013 9:12:00 AM

Baseball Exercise of the Week | "Prone LYTW Upper Back Series"

The SST Baseball Exercise of the Week is the Prone LYTW Upper Back Series

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Topics: strength training, baseball strength training, strength training for baseball, rehab, prehab, rotator cuff, upper back

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