Baseball Pitching Strength
May 4, 2009 by Elliott
Filed under Flexibility / Stretches, Recent Posts, Shoulder Exercises, Strength and Conditioning for Sports, Strong Food, Strongman Baseball Training
Hi Elliot
I have a kid in our high school strength and conditioning program who is a junior. He plays football, basketball, track, and baseball. I’m the strength coach and baseball coach and this kid is one of my pitchers. He has never had any trauma to his right shoulder…no dislocations, no tears, no nothing. The school hired me as the strength coach in January and hired me as the baseball coach in January. So I haven’t been with them long. Every time this kid bench presses with barbell or dumbells whether it be a max rep on bench press or fatigue from high rep on dumbell bench his right arm sags while his left arm has the weight all the way to the top. Follow me on this…today the kid maxed out on bench press and he had 235lbs on. He explodes off his chest and his left arm drives the weight all the way up, but his right arm sags and starts to drop so I have to help him finish the rep. I’m concerned for his safety and have watched this on more than one occassion with him and want to help him. He has absolutely NO PAIN in his right shoulder. Are their some exercises we can do to help him with this problem? Like I said he is a pitcher and all my pitchers have been working twice a week to get ready for the season and he has no complaints when he throws. I don’t get it and would appreciate your help in any way possible.
Thanks
Eric Goettsch
Here is my answer:
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Wrist Roller - Grip/Forearm
April 27, 2008 by Elliott
Filed under Back Exercises, Biceps Exercises, Bodybuilding Exercises, Leg Exercises, Power Lifting Exercises, Shoulder Exercises, Strongman Exercise Database
Main Muscle Worked: Forearms,grip
Other Muscles Worked: Back,traps, Legs
Equipment: Wrist Roller
Mechanics Type: Compound
Db Cleans - Upperback Exercise
April 26, 2008 by Elliott
Filed under Back Exercises, Bodybuilding Exercises, Shoulder Exercises, Strongman Exercise Database
Main Muscle Worked: Traps
Other Muscles Worked: Rear Delts
Equipment: Dumbbells
Mechanics Type:Isolation
FacePulls - Upperback Exercise
April 26, 2008 by Elliott
Filed under Back Exercises, Bodybuilding Exercises, Shoulder Exercises, Strongman Exercise Database
Main Muscle Worked: Traps
Other Muscles Worked: Rear delts Biceps
Equipment: lat pulldown machine,or bands
Mechanics Type:Isolation
This is a great exercise to develop your upper back. Using a high pulley or lat pulldown machine, attach a triceps rope and pull towards the face/forehead. Make sure you squeeze your upper back towards the end of the movement and pull the rope apart. This exercise should be done for higher reps (12-20).
Taken from Elitefts.com
Rear Delt Flys - Upper Back/Shoulder Exercise
April 26, 2008 by Elliott
Filed under Back Exercises, Shoulder Exercises, Strongman Exercise Database
Main Muscle Worked: Upper Back
Other Muscles Worked: traps,biceps
Equipment: Dumbbells
Mechanics Type:Isolation
Well developed rear delts will help to keep your shoulders balanced and help to prevent a lot of shoulder injuries and rotator cuff problems. Very often the front delts are strong from lots of pressing movements (bench presses, overhead presses, etc.) so they over power the rear delts.
Strong rear delts will also help to improve your strength in exercises such as the bench press. With a strong well developed upper back you will be more solid on the bench and be able to generate more power. They will also help your squat because the bar is placed across your upper back. By having big strong rear delts and traps you will be able to stabilize the bar better and not hunch over in the squat. Just look at anyone who has a big bench press and / or squat and you will see that they also have well developed rear delts and upper back muscles.
Here are are some exercises that will target your rear delts and upper back. You should incorporate these exercises into your workouts. I usually do at least a 3 sets of rear delt work every workout as part of my warm up. I also work my rear delts after chest, shoulder, and back workouts.
Since this is a small muscle group you should train with fairly light weights and do higher reps, between 10-20 reps per set. Focus on feeling the muscles working with each rep.
Dumbbell Military Press - Shoulders/Chest exercise
April 25, 2008 by Elliott
Filed under Bodybuilding Exercises, Shoulder Exercises, Strongman Exercise Database
Main Muscle Worked: Shoulders, Chest
Other Muscles Worked: Triceps, Shoulders, chest
Equipment: Dumbells
Mechanics Type: Compound
Preparation:
Position dumbbells to each side of shoulders with elbows below wrists.
Execution:
Press dumbbells until arms are extended overhead. Lower and repeat.
Front Plate Raise - Shoulder Exercise
April 25, 2008 by Elliott
Filed under Bench Press Exercises, Bodybuilding Exercises, Shoulder Exercises, Strong Body, Strongman Exercise Database
Main Muscle Worked: Shoulders
Other Muscles Worked:Shoulders
Equipment: plate of weight
Mechanics Type: isolation
Tips: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simutaneously lifting the weight in your right hand, so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! Can also be done with two dumbbells at the same time or a barbell.
Taken from Bodybuilding.com
Dumbbell Lateral Raises
April 25, 2008 by Elliott
Filed under Bodybuilding Exercises, Shoulder Exercises, Strongman Exercise Database
Main Muscle Worked: Shoulders
Other Muscles Worked: Front, rear, and side delts
Equipment: Dumbbells
Mechanics Type: Isolation
Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It’s important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than “swinging” them up. Don’t lean forward! Keep the dumbbells at your sides.
Taken from Bodybuilding.com
