Kettlebell Training for Baseball Part II

In Part I of Kettlebell Training for Baseball, I talked about the benefits of kettlebells and why I use them in my program for my athletes. In Part II, I will discuss the exact movements we use and how and why I use them. Drop some comments below with your questions.

What exercises do I use?

Full Body

Farmer Walks-One of the BEST exercises baseball players can utilize in their training. Heavy Farmer walks will rock your upper back and grip. These are common weak areas for many baseball players. They can also be used for conditioning at the end of a workout. One of my favorite supersets to finish a workout are sled drags superseded with farmer walks.

Clean and Press- Awesome movement for our younger athletes because it teaches coordination and is a great strength and power builder.

Snatch- Awesome movement for our younger athletes because it teaches coordination and is a great strength and power builder.

Snatch and Press- Awesome movement for our younger athletes because it teaches coordination and is a great strength and power builder.

High Pull- This is a great exercise to help teach a kettlebell snatch. It is the first movement before the “punch”. Also, great for our more advanced guys because I rarely have them do any overhead work due to all the stress put on their shoulder from throwing.


Lower Body

Swings-There are many variations of swings including 1 arm swings, double kettlebell swings and the standard kettlebell swing using both arms and 1 kettlebell. Swings are great for developing hip power and developing the posterior chain.

Goblet squats- This exercise is great for beginners. Goblet squats are a progression from bodyweight squats but are often used BEFORE barbell squats. If an athlete cannot perform goblet squats properly there is no way they will be able to perform a barbell squat or box squat. This is why they are great for young athletes and very weak athletes. We also include them into our more advanced athletes program during deload weeks and for high rep squat work.

Goblet lunges- This is one of many variations I use for unilateral training.

Double KB squats-This exercise is much harder on the abs and lower body than the goblet squat. Sometimes I will utilize this exercise after my athletes perform their max effort squat/deadlift.

Double KB Lunges- Again this is one of many variations I use for unilateral training.


Upper Body

Push press- This can be performed with 1 arm or both. Awesome movement for our younger athletes because it teaches coordination and is a great strength and power builder.

Military Press-This can be performed with 1 arm or both. Awesome movement for our younger athletes because it teaches coordination and is a great strength and size builder.

1 arm rows- This is one of many exercises I use for upper body pulling.

Double KB rows-This is one of many exercises I use for upper body pulling


See Saw Rows-This is one of many exercises I use for upper body pulling

Core

Mixed Kettlebell carries- This will challenge your core stability like crazy.

Turkish Get Up- An advanced movement that requires a ton of coordination and focus. This will challenge your core and shoulder’s stability.

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