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.


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

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