Baseball is a fast and explosive sport that requires tremendous strength and power. It is extremely important to have a strong lower half to help with sprinting speed, force generation from the legs to the hips, and then rotating to hit far and throw hard. To gain strength in the lower half, I think the…
It is essential for baseball players to train their cores in respect to their sport. Baseball players must consider their sport for sport-specific rotational movement, time of year, history of injury, and training readiness. Baseball players need a strong core in all planes of motion, resisting trunk extension, stabilizing the trunk, and rotating powerfully. All…
One of my personal favorite exercises, the curl and press is an awesome exercise that works the biceps in the curl and the shoulders in the press. This is a great option for lifters to get an awesome pump at the end of an upper-body session. In this guide, I will go over how to…
Dumbbell bent-over rows are a great exercise for lifters in their progression to rowing a barbell. The dumbbell bent-over row helps to develop the posterior chain muscles and reinforces a good lifting step up. In this guide, I will go over how to perform Dumbbell Bent-Over Rows, coaching tips, common mistakes and more. How To…
The Weighted Push-Up is a powerful upper-body exercise that builds strength and muscle in the chest, shoulders, and triceps while also engaging the core. By adding external resistance (usually a weight plate, sandbag, or weighted vest) you increase the load on your body, turning a classic bodyweight movement into a serious strength-building exercise. Primary Muscles…
The rear delt raise is a popular shoulder and upper back exercise. This exercise is typically performed at the end of an upper-body session but can also be utilized as a part of the warm-up to get the shoulders ready to lift. In this guide, I will be going over how to do the rear…
The Push Press is a movement derived from the Olympic lifts. It is traditionally used as a variation of the overhead press and the Jerk. The push press is used as an overhead pressing movement to gain strength and power in the upper body. One of the big benefits of the push press is the…
The Barbell Bent Over Row is a compound pulling movement that targets the muscles of the upper and mid-back. By hinging at the hips and pulling the bar toward your torso, you build strength in the lats, rhomboids, traps, and rear delts—all critical for posture, pulling strength, and upper-body development. It also reinforces core and…
The Dumbbell Incline Bench Press is a foundational upper-body strength exercise that targets the upper portion of the chest while also working the shoulders and triceps. Using dumbbells allows for a greater range of motion and helps correct muscle imbalances between sides. It’s a great movement for building upper chest size and pressing strength. Primary…
The Single-Leg Squat off Box is a controlled unilateral lower-body exercise that builds leg strength, balance, and stability. By squatting down on one leg from a raised surface, you can work through a full range of motion while keeping proper alignment and depth. It’s an excellent progression toward a full pistol squat and a great…