Her is a great post from my good friend Adam Brush, top trainer at the Institute for Human Performance and Five Tool Baseball.

There’s no doubt that the core/trunk of a baseball player takes on a fair amount of rotational stress when it comes to on-field movements such as throwing, hitting, running.

To train for the rotational demands placed on the core we’ll structure Superset combinations, in which core integration is a major part of each exercise. The following PUSH/PULL combination is one such superset combination capable of developing the necessary core stiffness & strength a ball player will need to perform those on-field rotational movements.

SUPERSET

1-ARM(1A) DUMBBELL(DB) FLAT BENCH PRESS:
In addition to the strength development for the chest and triceps, proper execution and control of this unilateral movement will have a great influence on shoulder stability and core stiffness.

 

 

 

 

 

1-ARM, STAGGERED STANCE (S/S) CABLE ROW:
In addition to strength development for the back, posterior shoulder & biceps, this exercise is driven thru the extremely important transverse plane. In addition, the hip flexor of the rear leg is lengthened when the same side glutes are activated. This lengthening of the hip flexor becomes of great importance to hamstrings.

 

 
In addition, a similar 1A superset combination can be performed by implementing a 1A Incline DB press followed by a 1A “high to low” cable row
Stay tuned for a future blog that outlines a PULL/PUSH rotational superset combination.

Out train the game!

Posted by AB at 5:40 PM

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