Miami Marlins P Steve Cishek Safety-Squat Bar Forward Lunge
February 9, 2012
To enhance single-leg strength for pitching, Steve Cishek of the Miami Marlins performs a Safety-Squat Bar Forward Lunge with coaching by Eric Cressey, president and co-founder of Cressey Performance.
About the Video
Miami Marlins work through asymmetry through the safety squat. The safety squat is used for baseball players to improve asymmetry.
The safety squat
bar is a big favorite around here. It's one of the specialty bars that we use a lot with our baseball players because it allows us to put some weight on them, whether it's the front or back, without having to really crank their arms back into an uncomfortable position. We can put the bar out in front, we can still load them up and get the benefits of what we call axial load in, but we can do it with a little less shoulder discomfort in any of those players. It's a great exercise.
Like I said single leg exercise is incredible important for all athletes, not just pitchers, particularly in an asymmetrical sport like baseball. It's a great opportunity to not just train to address asymmetry but to identify asymmetry in the first place.
The big things we those is you make sure the stride length is appropriate. You're generally looking for a vertical shin so it should be straight up and down. If the strides to short that means it's going to be way out over the toes. If it's too long it can be behind the foot. So those are kind of some of the big ones. You want to make sure the knee's not caving in. You want to make sure you're not up on your toes too much. Just learn to stay back and be in the right position is where it's at; anywhere from five to ten.