As stated in my previous Training to the 5th Power blog, I commented on the importance of multi-joint training. As baseball players we cannot underestimate the importance of strong forearms. However, in various baseball performance training circles wrist curls, a single joint exercise usually performed sitting down and having minimal, if any, core involvement seems to be the exercise of choice for creating big forearms. Instead, train for grip strength as muscle integration goes beyond just the forearms. I know this is going to sound real obvious, but the grip strength necessary for hitting and throwing works in unison, not isolation, with the rest of the body. Therefore, training forearms with a single joint, isolated exercise (like wrist curls) just doesnt make sense. Instead perform multi-joint exercies/movements that require grip strength as a by product. One such exercise that also targets the core, is the recline row. Peforming this exercise greatly challenges grip strength so much that grip strength (or the lack of) becomes the limiting factor, not necessarily the prime movers. The recline row can be performed by utlizing nautical ropes (from gym class days) or, my favorite, the JC 2.5" clamp grip with JC 48" specialty straps, designed by JC Santana.
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Be sure to maintain alignment from shoulders to ankles. Start at a body angle of approximately 45 degrees progressing to an advanced level or angle almost paralell to the floor. Each level will challenge grip strength in turn delivering strong forearms.
Go hard in the yard.
- Five Tool Baseball Performance Training (FTBPT) is dedicated to sharing its knowledge, ideas and opinions on baseball performance training based upon field tested experiences as player, coach and baseball strength & conditioning coach. Proper exercise technique ( to ensure effective & efficient training programs) and baseball related movement patterns are implemented to maximize on-field performance. Emphasis is placed on movement based training which integrates multiple muscle groups. This approach has a greater transfer to on-field performance and can minimize the incidence and risk of injury. If a game is being played you can be sure Im watching it from home or from the stands. Many of my own workouts involve designing/creating out-of-the-box exercises & programs to enhance performance and movement unique to baseball