In my previous blog dated December 2, 2011, I referenced a PUSH/Pull rotational superset combination that supports the rotational movement patterns typical of baseball. The following represents a PULL/Push rotational superset that is also driven thru the transverse plane having a great impact on rotation and developing core stiffness.
(A1) 1-ARM(1A) DUMBBELL(DB) BENT-OVER ROW:
This is a great unilateral exercise for back muscles; requiring a strong core
(A2) 1A STAGGERED STANCE(S/S) CABLE PUSH:
This is another great unilateral exercise that is driven thru the transverse plane requiring a strong core. In addition to developing core stability it targets chest, shoulders and triceps. As with the 1A S/S CABLE ROW (December 2, 2011 blog) this exercise also has a positive benefit on the rear leg hip flexor.
Be sure to train both sides.
Train hard, train smart. And as always...
Before you play the game, OUT TRAIN THE GAME!
- 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