In my experience as a strength and conditioning professional baseball players don’t put enough emphasis on trying to enhance their athleticism. The truth is that all athletes should try to improve their athleticism and baseball players are not an exception. Check out the following 2 kettlebell drills you can implement in order to develop superior hitting power and blazing speed.
1. The Overhead Kettlebell Swing: The overhead kettlebell swing is a fantastic drill for baseball players to include in their strength training program. To execute this drill all you will need is the availability of a single kettlebell of moderately heavy resistance. To begin, simply place the bell right between your feet. Make sure your feet are about shoulder width distance apart in length. From here you will want to execute the hip snap motion. This is done by you smoothly and fluently flexing and extending at both your knees and hips in order to create enough momentum to swing the kettlebell in an arc from between your legs all the way up to above your head. You will develop superior core power by implementing this drill. This will certainly help with your hitting power and explosiveness when running on the field.
2. Kettlebell Figure 8’s To A Hold: This drill is a bit sophisticated to look at, but it is actually not as difficult as it may appear. This drill will help you to develop a serious amount of core power and is a tremendous strength endurance lift for baseball players to perform. To begin, simply place the kettlebell between your feet. You will want to flex at your hips and squat down to pick up the bell with one hand. Lets say you start with your right hand. From here simply swing (or hike) the kettlebell between your legs and pass the kettlebell off to your opposite hand behind your left leg. Make absolutely sure that once you catch the kettlebell with the opposite hand that you have a firm grip on it. From here your hips are still flexed and the bell’s momentum is carrying it around to the outside of your left leg. Next, explosively extend your knees and hips and swing the bell with your left arm up and diagonally across your body to your opposite shoulder. When you swing it to the opposite shoulder you want to make sure that you catch it at your shoulder with your right hand. From here simply drop the bell into a swing to hike it once again in order to start the whole process over on the opposite side. There is no substitute for a sound strength training program for baseball players. This is a great place to start!
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I’m Brandon Richey the Strength and Conditioning Pro!