Like everyone else on the planet, I’m offering some great Black Friday/Cyber Monday sales. We’re going to start it a week early so you have time to sort through it! From now until midnight next Monday (11/28), you can get 25% off the following resources by using the coupon code BF2022 at checkout
These eight resources can be purchased through my secure website:
Stiff shoulder solution – My most recent product release goes into a ton of depth on some important topics regarding top end evaluation, programming, and training. Learn more here.
CSP innovation – Collaborative efforts of Cressey Sports Performance staff on various issues. Learn more here.
Specialization Success Guide – A great resource for those looking to gain strength in the big three (squat, bench press, deadlift). Learn more here.
The Ultimate Offseason Training Manual – This was the first book I wrote, and it has stood the test of time because of how much the writing was based on principles that will last forever. Learn more here.
Previous Core Understanding and Coaching – A presentation that will bring you up to speed on an important aspect of core training for health and high performance. Learn more here.
The truth about uneven surface training – This e-book covers a controversial topic in the world of training and rehabilitation today. Learn more here.
Everything is elbow – A quick presentation that highlights key aspects of elbow care Learn more here.
The Art of the Deload – A special report that helps you sort through the various methods of deloading in a training program. Learn more here.
And, these two resources that I co-created with Mike Reynolds can be purchased through his website:
Functional stability training (includes core, upper, lower and optimizing movement) – We cover everything from assessment to programming, coaching cues, rehabilitation and bridging the gap to high performance.
Optimal shoulder performance – This is a great “primer” on shoulder basics.
Today’s guest post comes from Cressey Sports Performance – Florida coach, Eduardo Valle.
Coaches and athletes are often fixated on power production And forget about balls Exploitation, or recession. Slowness is an important quality for athletes to possess, as it will help them stay within themselves while performing a task and reduce the risk of injury. A pitcher or a hitter that can’t cut back can spin wildly out of control. A rotator cuff that doesn’t slow down your arm’s movement is a recipe for an arm injury. A hitter who doesn’t slow down enough can’t check his swing. There are countless more examples – and this is why we take slow training so seriously. With that in mind, here are five non-traditional drills to implement dynamic trunk decay into your training.
1. Anti-rotation landmine windmill: With this drill, you’re trying to control the weight on the way down without rotating through your hips, as this will promote trunk flexion without engaging the hips. This is a good strengthening exercise because you then have to rotate to the center and repeat on the other side. Choose your weight carefully, because it’s easy to cheat.
2. Split Stance High to Low Aquabag Chop (over front foot): It’s a more dynamic exercise overall and one that transfers immediately to the field, as each baseball player throws and needs to be able to slow down properly to avoid spinning out of control or missing their target. This will help athletes learn how to absorb energy into that lead hip.
3. Palf Press Corrosion with: This exercise is reactive in nature. You’re going to set-up like a normal bench press and then you release and quickly grab the handle again. This will challenge your core to quickly stop your trunk from going into over-rotation.
4. Proteus Straight Arm Anti-Rotation: This is a more dynamic progression from the Landmine Anti-Rotation Drill that I demonstrated earlier. Here, we’re going to rotate our upper body as fast as possible and stop immediately at end-range. It’s very challenging because if you can’t stop properly, you’ll just lose your balance and fall sideways. We want to make sure that our trunk can stop itself independently of our hips so that everything doesn’t put too much pressure or rely too much on our hips while working together.
5. Proteus Split Stance High to Low Chop (over front leg): Like the aquabug chop, we’re going through a modified throwing motion, trying to apply as much power as possible. If we are able to properly exploit our high output here, we will be able to have more success on the mound by maintaining good posture after the pitch instead of spinning uncontrollably.
Light/quick drills here usually work well as part of the “pre-work”. In other words, we’ll integrate them after the warm-up and before we get to our lifts for the day. They pair well as fillers in medicine ball drills. Conversely, if the loads are heavy, they are best combined as support exercises during strength training.
About the author
Eduardo Valle is a strength and conditioning coach from Cressey Sports Performance – Florida. He graduated from the University of Virginia with a BS.Ed in Kinesiology. A certified strength and conditioning specialist through the NSCA, Eduardo also serves as part of the UVA sports medicine staff as an athletic training student; This experience helped shape his approach to exercise as medicine is an integral part of both injury reduction and performance enhancement. She is currently in a master’s program at Florida Atlantic University in exercise science and health promotion. You can follow him on Instagram @edu_valle2.
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Vertical bat angle: A new way to view batter vs. pitcher matchups
By Eric Cressey on October 28, 2022 at 5:12 am
Today’s guest post comes from Cressy Sports Performance – Florida’s Associate Hitting Coordinator, Tyler Wolff.
In the 8th inning of a recent NLDS game between the Dodgers and Padres, the Padres went to their left-hander, Josh Hader, who has one of the best fastballs in the game. The second batter he faced was a left-handed hitter, Cody Bellinger, but Dodgers manager Dave Roberts chose to pinch hit for Bellinger. He was deciding between his two possible options, right-handed batsmen Chris Taylor and Austin Burns. Taylor would be the clear choice to most because he is more of an offensive threat than Barnes. Roberts decided to go with Barnes, but unfortunately the move didn’t work as Barnes flew out to center field to end the inning. Roberts was questioned about this unusual decision after the game and had to say: “Hader is tough for anybody but I felt that Austin’s short swing, flat path…Hader throws a 4-seam rise fastball, City pitches uphill and Austin succeeded. against Hadar.”
The old school method when playing matchups from an offensive standpoint is to place a hitter who hits from the opposite side of the pitcher’s throwing arm. This has long been the standard go-to matchup maker in baseball, and it makes perfect sense because it’s much more comfortable at bat for most because breaking balls tend to move toward and away from them instead of starting toward or behind them. Today, I’m going to go a little deeper into playing matchups to play with power hitters rather than a righty hitter because it’s a lefty pitcher.
So back to the Dodgers story, what exactly is Roberts referring to when he says this? My guess is that he is referring to vertical bat angle (VBA). It may also have to do with attack angle, but VBA is what I want to discuss today. What exactly is vertical bat angle you might be wondering if you haven’t heard of it before? The Bat Sensor company gives a good definition of what Blast Motion VBA is:
“Vertical bat angle is the angle of the bat relative to the horizontal at the moment of impact. The vertical bat angle is measured in degrees and gives the position of the barrel of the bat relative to the knot of the bat. The vertical bat angle will be zero if the barrel of the bat and the knuckle are parallel to the ground. The vertical bat angle will be negative when the barrel of the bat is below the butt of the bat at impact.”
Here’s an example of two very good hitters with very different VBAs on the exact same pitch: high school hitter Whitey Ossenfort in left (average VBA of -47.1 degrees) and Blue Jays minor leaguer Carl Ellison in right (average VBA of -28.7 degrees).
Chris Taylor has a very steep average vertical bat angle of -39 degrees. Austin Burns’ average vertical bat angle is -27.6 degrees. These two differ greatly in their swing paths and this leads to very different results. In my opinion, neither is right or wrong, but as Dave Roberts’ quote suggests, they can help a hitter understand what pitches and positions each guy can hit better than others.
I wanted to dive deeper into VBA to see if it can better predict what types of pitches and positions certain hitters can handle better than others. This can go for both college and pro level because VBA is something that is very easy to measure. You can do that with just a camera if you need to, but a Blast Motion or Diamond Kinetics sensor is probably the easiest and both are relatively inexpensive options that give you real time data in both training and games.
The two examples I want to look at are two of the best hitters in baseball: Mike Trout and Juan Soto. They are perfect examples of VBA to watch because they are on opposite ends of the spectrum when it comes to VBA, but both are very successful hitters. The average VBA in Major League Baseball over the last 4 years (2019-2022) is -32.2 degrees according to the swinggraph (subscription required, but $5 gets you the full VBA from the last 4-5 seasons).
• Trout had an average VBA of -37.1 degrees during that four-year period • Soto’s average VBA was -27.4 degrees during the same four-year period
With that in mind, let’s look at some Baseball Savant images for both Soto and Trout so we can get a better idea of what parts of the zone they handle best and what their approach might be.
The first row of the chart below is the K% for each person in each category in the zone. -Second is the launch angle for each guy in each category -Third row is wOBA – The last chart is the batting average, for the old school guys in the crowd
Baseball Savant: Trout – K Rate Baseball Savant: Soto K-Rate
Baseball Savant: Trout – LA Baseball Savant: Soto – LA
Baseball Savant: Trout – BA Baseball Savant: Soto – BA
These four charts show very different results for both of these two elite hitters. Trout do much better in the bottom 2/3 of the zone than in the top 1/3 on all four charts. Soto, on the other hand, is best in the top 2/3 of the zone. That’s not to say they can’t handle that part of the zone, but they have much less success in that one section of the plate and probably because of the path their bats take to pitch at that height/position.
So, let’s go to an example of a guessing game. Let’s say the same 8th inning situation in the Dodgers/Padres game with runners on first and second, two outs and Josh Header on the mound – and the Dodgers trailing 5-3. You have Josh Hader’s scouting report and know that he throws about 70 percent of his fastballs, and that he stays primarily on the glove side in the upper half of the zone (below is his fastball heatmap over the last four years).
Baseball Savant – Hader FB Heatmap
You’re in Dave Roberts’ shoes and you have Soto and Trout on the bench (for some crazy reason they’re on your team and not playing) and you have to send one of them. Who do you think would have a better chance of success in this situation? The old school theory is to send Trout out because he’s a right-handed batter. If I were in the manager’s shoes and these were my options, I would send Soto every time in that situation because of the type, percentage and location of Josh Hader’s fastball. For reference, Trout never faced Hader and Soto faced him three times and went 2 for 3 with 2 RBIs.
Look at a final example of this. Let’s go with almost the same situation, where we’re down 5-3 with runners on first and second, but let’s say just one out in the 8th inning. You have the same two options for pinch hitters off the bench. This time, though, we’re facing Seattle and Luis Castillo is still throwing. Castillo has a 51% ground ball rate over the last four years and throws both the 4-seam and a sinker. Below is a heatmap of all his pitches over the last four years. Trout has three plate appearances against Castillo. He has one walk, one homer and one single against him in those three plate appearances. Soto has 10 plate appearances against Castillo and has had some success as well, as he has two hits – including a homer and three walks. However, he has a ground ball rate of 67% against him.
Baseball Savant: Castillo – FB Heatmap
Again, the old-school method would call for sending Soto in this situation because he’s a left-handed batter against a right-handed batter. From what we’ve seen so far, if you were to manage, which guy would you go with? For me, it’s Trout every time because he’ll be able to get more balls in the air, especially to a guy who has the power to throw more pitches in the zone. From an offensive standpoint, the worst thing that can happen in this situation is a double play, and Soto has a much harder time elevating balls below the zone, as you can see by his launch angle chart (above). For this reason I would send Trout under these circumstances.
As I close this article, I want to emphasize that VBA is not an absolute statistic to measure the pitches and positions guys handle best because there is so much more that goes into hitting, most notably timing and technique. However, it is a great measurement to better understand what your players swing path looks like and how it can affect their ball flight and contact rate. VBA changes for each heater based on height and location. For pitches up in the zone (especially with fastballs), hitters need a flatter bat path (VBA closer to 0), and for pitches down the zone they need a steeper bat path. As I said, that doesn’t mean they can’t handle pitches opposite their average bat angle, but the direction of their bat path towards the pitch makes it harder to square. Soto has a hard time getting low pitches off the ground and Trout is susceptible to hitting pitches that are too high in the air.
There are many reasons to move to VBA, but we’ll have to save that for another article. Some of these reasons include:
Pitch height/location
Striker’s height/posture
Timing: It will make a difference if a hitter is on time, early or late
A hitter’s mobility, strength and stability are up the chain
Conclusion
In my opinion the best thing for a player to understand VBA is to develop a good approach for each hitter. Mike Trout probably isn’t going to swing in the zone unless he has two strikes or the situation allows for it. Juan Soto is probably looking for a pith up in the zone. That doesn’t mean they don’t train to work in the positions they struggle with; My guess is that they actually spend a lot of time working on these vulnerabilities. There is video of Trout talking about some high tee work that is trying to stay up and flat and hitting the ball down the middle. This seems like a great drill to help him get a feel for what he needs to do to get in the zone to hit these balls. As any great hitter will agree, having a good approach is probably the most important thing to being a good hitter, but it’s hard to distinguish that approach if you don’t know what pitches/positions a hitter can handle best.
*A big thanks to CSP Associate Pitching Coach Matt Elmyer for the idea to put this on a blog and for helping with some research.
About the author
Tyler Wolfe serves as the associate hitting coordinator at CSP-FL. Prior to joining the CSP staff, he served as a minor league hitting coach for the St. Louis Cardinals. Tyler played baseball at Des Moines Area CC and Kansas State University before being drafted as an infielder by the Houston Astros in 2016. His first coaching role was as assistant hitting coordinator for the Minnesota Blizzard, a premier Midwest youth and high school travel organization. Tyler holds a BS in Psychology from Kansas State and an MS in Sports Management from Indiana State University.
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CSP Elite Baseball Development Podcast: October 2022 Q&A
By Eric Cressey on October 13, 2022 at 6:26 am
It’s time for another listener Q&A, so I covered three questions from our listeners on this week’s podcast:
I’ve heard you talk several times about how there are checks and balances on the throwing shoulder. Can you please elaborate on what that means?
Any unusual causes or potential predictors of injury that we need to keep in mind?
What are some of the next frontiers in baseball development that excite you?
Special thanks to this event’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
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Today’s guest post comes from Cressy Sports Performance – Florida coach Dan Rosen.
A Recent episodes On the Elite Baseball Development Podcast, Eric talks with coach Jerry Weinstein about his long coaching career and the lessons he’s learned throughout that time. In addition to being a successful coach at the collegiate, professional and Olympic levels, Jerry is also well known for his work with catchers. In the podcast, he discusses the importance of defensive mindset for catchers, the ability to get in and out of position behind the plate, and more. In today’s article, I want to address these qualities and others that can help catchers be more successful.
Training Consideration #1: Healthy Legs
Foot health can be its own blog, but I’m particularly interested in maintaining toe extensibility and the ability to pronate and supinate the foot.
Sufficient great toe dorsiflexion (about 60-70 degrees) is important for several reasons including plantar fascia health, Achilles tendon health, ability to complete a gait cycle (one step). Without this dynamic, compensation can rise up the chain. Before each pitch, catchers cue them into a position to access the extensibility of their big toes. In a nine-inning game, a team will throw about 150 pitches; Multiply that throughout the season and you have a catcher who has spent considerable time in big toe dorsiflexion. Without enough volume, what can happen is that catchers can roll onto the other four toes for support, causing the big toe to not do its job in this position. Ways we can train big toe ROM include isolating the toe with CAR/Toe yoga, setting the spring ankle and making sure the big toe is the main weight bearer, spending time in the gym barefoot, and being more aware of what’s going on. Our big toe is doing exercises that usually force it to extend, such as hops, pogos, and exercises that use a staggered or split stance. Dr. James Spencer outlined some good exercises here in a previous article: Big fingers, big problems.
Although catchers are not walking much while catching, they do move throughout the gait phase. The location of the signal we just discussed will reflect the final phase of walking, as the toe is the last point of contact with the ground. The next phase of gait is associated with propulsion, which will be important for catchers as they move their body weight toward the base for the throw. After the pitch calling stance comes the initial stance. Traditionally it will look like the picture below.
Some catchers, however, find getting down on one knee to be a more comfortable and more effective way to receive the pitch.
In the first picture, we can see heavy pronation and eversion (rolling the foot inward) of both feet. Catchers often have to shift or swing their body weight from one leg to the other in their stance, which is why access to articulation will be important. It is worth noting, however, that the athlete needs the ability to access supination to create a more rigid base for power generation. If the athlete is constantly pronation (like the catcher in the first picture), he will be stuck in “deceleration mode”. In the second picture, we can see the left foot is more biased towards supination.
A technique I like to employ in this regard is to favor different phases of movement with different exercises in a training program.. For example, you can adjust a split-squat to train each of them. Elevate the forefoot into bias initial supination, keeping the shin over the mid-foot throughout the movement for bias pronation, or elevate the hindfoot and/or float the forefoot to emphasize re-supination in the later stages of gait.
Where you place the weight loading implement can also affect the degree to which the working leg is biased; Contralateral (opposite side) holds emphasize pronation and ipsilateral (same side) holds emphasize more supination. Determine what the athlete needs and then position/load them accordingly.
Training Consideration #2 – Hip Mobility
Assessing hip range of motion in all three planes is important to determine where an athlete may be limited. Hip flexion range-of-motion is especially important, as a catcher must spend a lot of time in a position of deep hip flexion. Lacking this motion, a catcher may find compensatory motion in the joints above (lumbar spine) or below (knees).
Knee health is another important consideration for catchers, as they spend time in deep knee flexion such as toe dorsiflexion and hip flexion. In terms of knee health, it is my belief that access to adequate leg strength, proper foot mechanics, and sufficient usable hip mobility will put the knee in a better position to sustain year-round (if there are no contact or traumatic injuries).
To be an effective catcher, one must have sufficient hip mobility to “explore” in a small window. Some catchers will rely on more internal rotation techniques, while others will rely on more external rotation techniques to drive behind the plate. Therefore, it is important for a strength and conditioning coach and athlete to discuss any specific limitations that occur when the catcher attempts to play their position.
It is also worth noting that with the amount of time catchers spend in squats or in awkward positions, bony adaptations of the head of the femur (ball) or acetabular rim (socket) may develop, resulting in loss of hip ROM. Accessible hip mobility will help catchers play their position effectively by allowing them to work on their frontal plane to shift their weight in an attempt to catch or block a ball. One movement that trains this quality is the half-kneeling adductor dip.
It will be important to have the ability to internally rotate one hip while the other hip externally rotates. We can see this happening in the two images above. This ability can be trained using both the ever-popular Seated 90/90 ER/IR Hip Switch as well as a new favorite of the mind, the Cable Assisted Lateral Cross Connect.
Finally, catchers must have the ability to move the hips out of their stance through hip extension. One medicine ball movement in particular that we like to use on this front is the split-stance stand-up stomp:
Training Consideration #3 – Acceleration
Acceleration is the ability to achieve speed as quickly as possible, and athletes need it to overcome a fixed position (such as catching). Catchers naturally assume a lower center of mass due to the position they find themselves in. The ability to accelerate will help them get out of position and move their body weight towards the base they are throwing towards or towards. A ball field
Acceleration of training for this population can be done in the same way as for other athletes. This will include things like med ball throws, sled pushes, chain sprints, jumps for distance, and lifts that emphasize horizontal force production. To make acceleration training more specific for catchers, give them the ability to rotate their bodies when they accelerate or start their sprints in a position where they have to cross their lower center of mass; Examples would be half kneeling and push up positions.
Training Consideration #4 – Arm Care
While not every throw has the same intensity as a pitcher, catchers throw a fair amount throughout a season. Reps are reps. Catchers need to focus on their arm care training just as much as pitchers do. One thing to note with catchers throwing mechanics is that the arm action is usually short and they may not be able to use their lower half due to the lack of forward momentum when throwing. This is closely related to the rapid turnaround time at their disposal. Because of this shorter deceleration path (and, consequently, less assistance from the lower half), it stands to reason that catchers must have more power in the upper end decelerators than you might expect.
Footwork is important to consider when thinking about arm care. If a catcher can’t properly shift their feet and efficiently gain momentum toward their target, the shoulders and elbows have to work harder to get the layback, align the release point with the target, and get velocity on the throw.
Conclusion
There are many things that go into being a great catcher, but like any athlete, availability is the best ability. Keeping catchers healthy is the name of the game for long-term success at this position. Foot health, hip mobility, acceleration and arm care are four training considerations that – combined with constant communication between catcher and coach – can help an athlete feel good and perform well throughout the year and throughout a career. I recommend you listen to this episode of the Elite Baseball Development Podcast with Eric and Coach Weinstein if you haven’t already:
About the author
Dan Rosen works as a strength and conditioning coach. Dan graduated from the University of Maryland with a BS in Kinesiology. He then completed his internship with CSP-MA in spring 2021. Dan completed an internship with Elon University Sports Performance and a graduate fellowship at Merrimack College, where he earned his master’s degree in exercise and sports science. As a graduate fellow, Dan served as the strength and conditioning coach for the baseball, field hockey and swim teams while assisting with football and men’s ice hockey. After graduate school, Dan served as the strength and conditioning coach for the Brewster Whitecaps in the Cape Cod Collegiate Summer Baseball League. He is certified in precision nutrition.
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CSP Elite Baseball Development Podcast: Building a Better Catcher with Craig Albernaz
By Eric Cressey on October 6, 2022 at 5:40 am
We’re excited to welcome San Francisco Giants bullpen catching coach Craig Albernaz to this week’s podcast. Craig is a retired Cressey Sports Performance athlete and longtime friend of mine who has an outstanding perspective on how the catching position has evolved and where it is going. In this podcast, he talks about the culture change and core competencies that enabled the Giants to win a franchise record 107 games in 2021.
A special thanks to the sponsor of this event, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
You can follow Craig on Twitter @Craig Albernaz And on Instagram @Craig Albernaz.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement containing 75 whole food ingredients designed to support your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immune System, 3) Gut Health, 4) Hormones Support and 5 ) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs ($79 value) – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
CSP Elite Baseball Development Podcast: John Bertie
By Eric Cressey on September 29, 2022 at 5:26 am
We welcome Miami Marlins utility player Jon Berti to the latest podcast. The current MLB leader in stolen bases, John shares insights on developing speed and refining a baserunning approach. He also speaks to the importance of defensive versatility and highlights how his multi-sport upbringing has contributed to his long-term development.
Special thanks to this event sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
You can follow Jon on Instagram @John_Barty.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an NSF-certified all-in-one superfood supplement with 75 whole-food source ingredients designed to meet your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immunity, 3) Gut Health, 4) hormone support, and 5) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
You’re at the gym, doing your standard workout when your earbuds drop into the music and you hear the trainer nearby. Pullover exercise. You draw a blank. What are those? Should I do them too?
Or maybe you’re a little more familiar with this dumbbell-laden move. You’ve tried a few yourself, but you want to dive deeper into the bells and whistles of how they work.
No matter what stage you’re at, this is a great place to start. Welcome to our training center for understanding pullover exercises. Come one, come all—and prepare to sweat.
What is a pullover exercise?
A pullover exercise, otherwise known as a chest pullover, is a move that involves a dumbbell or barbell and is used to strengthen the chest muscles and/or back muscle groups. This exercise is done lying down, usually on a weight bench, while you pull up a weighted object and Over your head
You can customize pullover exercises to target the chest or back. To target your chest muscles, keep your elbows straight and your arms closed as you move the dumbbell. To get onto your back, bend your elbows slightly outward.
Benefits of pullover exercises
If you want to add barbell and dumbbell pullovers to your upper body workout plan or build strength, start learning how they can benefit you. Pullover exercises are powerful, multi-functional and easy to learn. With a simple movement, you can work your way towards a stronger upper body. Whether you’re working toward weight training and muscle growth or just toning, this workout is great for building upper body strength. With a little patience and plenty of breathing, most people master the barbell or dumbbell pullover exercise after just one session.
Here’s how pullover exercises can pump up your workout routine:
Strengthen your chest muscles
Strengthen your back muscles
Build mobility in the shoulder
Help build muscle endurance
How to do a pullover exercise
Now that you understand the benefits, let’s step into it.
It is important to perform pullover exercises safely and thoughtfully to eliminate the risk of injury. If you can, grab a spotter your first time to monitor your form and help keep you safe. Proper form will ensure that you get the most benefit from pullover exercises.
Here’s how to do a barbell or dumbbell pullover exercise like a pro:
Step 1. Select your weight – Start by selecting a dumbbell or barbell to use for pullovers. If you’re not sure what weight to lift, start with 20% of your body weight. You can always level up or down later.
Step 2. Find a bench – Lie flat on your back on a weight bench or any bench you have handy. You can rest your head on a bench or some distance away—whichever feels more comfortable. Place your feet flat on the floor.
Step 3. Raise Dumbbells – With your arms in a triangle, hold the dumbbell vertically above your head. Grasp the upper end of the weight with your fingers.
Step 4. Customize – Here you can either straighten your elbows for a chest-strengthening exercise or butterfly outwards to target those lats.
Step 5. Pullover – Inhale, and extend your arms and the weight behind your head as far as you can go without strain, keeping your arms close to your body.
Step 6. Pull Back – Exhale, and pull your arms and weights above your head, resuming your starting position.
You should feel your chest, shoulders and back working while doing this pullover exercise. Really focus on your form, and remember to breathe.
How to start the pullover exercise
Pullover exercise has a low barrier to entry. All you need to get started is a bench and a weight. You might be thinking, “How many repetitions should I do??” Start with about 8-10 repetitions and focus on expanding your shoulder range of motion with each set.
Once you’ve mastered the form, you can customize the pullover beyond just focusing on the chest and back. For example, you can lie with your hips off the bench to add an extra stability challenge for your glutes and core. Or, for even more sizzle, lie on a physio ball instead of a bench to get your whole body fired up.
When you’re ready, grab a towel and take these tips for mat pullover exercise success:
Start with a small amount of weight and work your way up
Keep your breathing steady through the entire range of motion
Challenge yourself to expand your range of motion over time
Flex your chest and back muscles so they work
Keep your lower back in a flat, neutral position
Don’t forget to celebrate your empowering achievements!
Pullovers like a pro at Choose Fitness
You don’t have to be a weightlifting pro to master the pullover exercise—but Choose FitnessWe’ll still make you feel like one.
That’s because we have everything you need to feel empowered, welcome and right at home, like our pristine-clean and comfortable workout benches. Plus, you’ll have plenty of helpful spotters within arm’s reach whenever you need them. You may want to add dumbbell exercises like pullovers or dumbbell reverse flies, or if you want to stretch your zone in yoga or other areas. Fitness class, this is the place for you. use’gym near me‘ feature Ichuz The app to find your new workout home.
Join our community, and have fun building a stronger mind, body, and spirit—for as little as $9.99 per month! We can’t wait to greet you at the door.
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
YouTube Dumbbell Pullover: Chest or Back Exercise? https://www.youtube.com/watch?v=5YStMv6m2g8
Fits very well. How to Do Dumbbell Pullovers: Correct Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-dumbbell-pullover-techniques-benefits-variations-4781595
Healthline. How to do a dumbbell pullover with proper form. https://www.healthline.com/health/fitness/dumbbell-pullover
nutritious Dumbbell pullover for back vs chest. https://www.bodybuildingmealplan.com/dumbbell-pullover/
CSP Elite Baseball Development Podcast: Mike Brosseau
By Eric Cressey on September 22, 2022 at 6:16 am
We welcome Milwaukee Brewers utility player Mike Brosseau to the latest podcast. Mike is an incredible story of a cold-weather free agent who made it to the big leagues through hard work and versatility. His story has many great lessons for players, parents and coaches.
Special thanks to this event’s sponsor, Athletic Greens. the head http://www.athleticgreens.com/cressey And you get a free 10-pack of Athletic Greens travel packets with your first order.
You can follow Reed on Twitter @MikeBrosseau10 And on Instagram @MikeBroso.
Sponsor Reminder
This episode is brought to you by Athletic Greens. It’s an NSF-certified all-in-one superfood supplement with 75 whole-food source ingredients designed to meet your body’s nutritional needs in 5 key areas of health: 1) Energy, 2) Immunity, 3) Gut Health, 4) hormone support, and 5) healthy aging. the head www.AthleticGreens.com/cressey And claim my special offer today – 10 free travel packs – with your first purchase. I use this product daily and recommend it to our athletes as well. I would encourage you to give it a shot – especially with this great offer.
Podcast feedback
If you like what you hear, we’d be thrilled if you’d consider subscribing to the podcast and leaving us an iTunes review. You can do so here.
And, we welcome your suggestions for future guests and questions. Just email [email protected]
Thank you for your continued support!
Sign-up for our free baseball newsletter today and get instant access to a 47-minute presentation from Eric Cressy on personalizing the management of overhead athletes!
Tired of the same ol’ exercise routine? If you’re looking to add a little more excitement to your daily workout, look no further. Whether you’re focusing on cardio, weight training, or flexibility training, the turf area is a great place to interrupt traditional workouts and add some adventure to your fitness journey.
In this article, we’ll explain what turf area workouts are and explore our favorite turf exercises so you can take your fitness journey to a whole new level.
What is a turf workout?
Unlike traditional resistance training methods that use machines or free weights, turf workouts allow the body to engage in physical activity across different planes of motion and with different equipment. It enhances performative results in areas such as:1
balance
stability
combination
Another aspect of gym turf workouts? They do not differentiate cardiovascular endurance or strength training. Rather, they combine the two for an effective total body workout.
On Turf, you can train with a variety of equipment, including:
sled
Agility ladder
plyo box
Tractor wheels
In addition, you can also use the turf areas to do body weight exercises, stretches or core work. Either way, it’s the versatility of the turf area workout that makes it They are suitable and effective For people of all ages and fitness levels.
So, without further ado, let’s dive into our top three turf workout recommendations.
The #1 sled workout
Sled workouts are a great way to work the upper and lower body and strengthen your core while getting your heart rate up. The amount of weight you add to the sled will depend on whether you’re focusing on building strength, speed, or endurance. Or, if you’re a beginner, you don’t need to add any weight.
Here are some ways you can incorporate sled turf workouts into your fitness routine:
Push the sled – Position yourself behind the sled, and grip the poles firmly with each hand, positioned near the top of the bars. Make sure your arms are straight, your hips are bent and your core is tight. Then, push with your feet, moving the sled forward.
Rabbit hops – Position yourself in the same way as for a sled push, but make sure your back is straight and your feet are shoulder-width apart. When you’re ready to start, push the sled forward and take small hops. These short jumps will burn more calories and focus extra on your legs and glutes.
Pull the opposite – Add some pulling action to the mix by pulling the sled. You can use bars or TRX straps to do this. Get into a squat position, and pull the sled toward you while walking backwards, keeping your back straight and your core tight while maintaining your squat.
#2 Agility Ladder Drills
The Agility Ladder Drill is not just for soccer and football players, but anyone interested in improving their speed, coordination and balance. Agility ladders are also ideal before starting exercise, as they help raise your heart rate, loosen your muscles and ligaments, and improve your overall reaction rate.
Here are some drills you can do with the agility ladder on turf:
Short hops – This drill is one of the most basic for the agility ladder. You start by jumping from one square to another, landing on each square with both feet Continue this down the entire length of the stairs.
To switch it up and burn each leg more deeply, try going down the length of the ladder using one leg and then coming back up with the other. Doing this will challenge your core strength and balance.
high knees – Try to raise your knees down the full length of the stairs, placing one foot on each square as you do. In your starting position, place your feet hip-distance apart and lift one knee with the opposite arm, then switch to the other knee. Use your arms to build momentum and remember to bring your knees up to waist height with each high step.
Hopscotch – It may bring back some childhood memories. Start by placing your left or right foot on the first box. Then, jump and straddle the second box, landing both feet outside the ladder. Jump on your opposite foot, landing on the third box of the stairs. Repeat this down the entire length of the stairs.
#3 Battle rope exercise
Battle rope exercises are a great way to burn fat, build strength, and get a kickass cardio workout—and you don’t have to be a Spartan to do them!
Let’s take a look at some of our favorites:
Double arm bilateral waves – Start in an upright position with your knees slightly bent. Grab a rope in each hand, making sure your shoulders are back and your core is tight. Allow for some slack in the rope, then swing both arms simultaneously. Your arm movement should not reach below the knee or above the shoulder.
Double arm wave with burpees – If you want to spice things up a bit, squat a little deeper than the previous pose while doing your rope swing. Then, after three to five wave motions, release the ropes and jump into a push-up position, perform a burpee and repeat.
rope slam – Start in the same position and use the same form as in the first example, but this time use your legs and feet to lift the rope over your head. When the ropes are at their highest level, slam them into the turf and repeat the same motion.
Turfs Up at Choose Fitness
Whether you’re a professional athlete or a fitness enthusiast, turf workouts have many benefits, from strength training to resistance. A Choose Fitness, we offer large indoor and outdoor turf areas at dozens of our locations across the Southwest. See what it’s like to swing a battle rope, push and pull a sled, or use the agility ladder to combine your strength and cardio training.
Or, use the turf for body weight exercises, yoga or stretching.. You can always change up your routine and incorporate different exercises together like pullover exercises, full body HIIT workouts, Bayer workout, Fitness classand more The possibilities are endless, and the journey is yours—but it all starts with a simple online search at Chuze Fitness.”gym near me”
Reviewed by:
Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.
Source:
ACSM’s Journal of Health and Fitness, 14(6), 24–30. Functional Training: Fad or Here to Stay? https://journals.lww.com/acsm-healthfitness/Fulltext/2010/11000/FUNCTIONAL_TRAINING__Fad_or_Here_to_Stay_.8.aspx
Reviewed by: