Improve Bat Speed With These Baseball-Specific Forearm Exercises

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Baseball Strong Arms

If you want to be able to whip the bat through the hitting zone, you need a set of powerful forearms. Make forearm exercises a staple part of your baseball training program, and get the grip strength you need to crush the ball.

Farmer's Walk
Use proper form: a solid grip with fingers securely fastened around weights, core tight and shoulder blades pulled down and back.

  • Start with heavy dumbbells
  • Hold dumbbell in each hand
  • Keep arms straight next to sides
  • Walk in straight line and maintain good posture
  • Keep core muscles tight

Sets/Duration: 4x30 seconds

Wrist Extension

  • Sit on bench with elbows resting over inner thigh and palm facing down
  • Holding light dumbbell, extend wrist up
  • Return to neutral position; repeat

Sets/Reps: 4x15

Wrist Flexion

  • Sit on bench with elbows resting over inner thigh and palms facing down
  • Holding light dumbbell, flex wrist up and down
  • Return to neutral position; repeat

Sets/Reps: 4x15

Hammer Curls
Pronating your arms engages the forearms to help the biceps work through the movement.

  • Hold dumbbells at sides with palms facing in and thumbs up
  • Flexing the elbow, curl dumbbells to shoulders, keeping palms facing in and thumbs up through whole motion
  • With control, lower dumbbells back to side of the body

Sets/Reps: 4x12

Bicep Curl/Eccentric Pronated Curls

  • Perform Bicep Curl with palms facing out
  • At top of movement, pronate forearms so palms face away from body
  • Slowly lower dumbbells back to start position

Sets/Reps: 4x12

Rice Dig
If your coach has a bucket of dry rice in the dugout, you can do this classic baseball forearm exercise during practice.

  • Sit on chair and place hand in bucket filled with rice
  • Dig through rice using forearms, wrists and fingers

Sets/Duration: 4x60 seconds

Photo:  diamonddiaries.net


Photo Credit: Getty Images // Thinkstock

Topics: BASEBALL | FOREARMS | EXERCISES | COACH | EXERCISE | BENCH | DUMBBELLS | POSTURE | WEIGHTS | GRIP STRENGTH | INNER THIGH | GOOD POSTURE | BASEBALL TRAINING