Baseball Strength Training Exercises: Weighted Front Lunges
Baseball Strength Training Exercises Front Lunges
To begin this dynamic workout, grab two dumbbells of fairly heavy weight and hold them by your side. Front lunges can be completed either stationary or walking down a hallway. If stationary, complete four sets of 10 on each leg. If walking, complete at least three down-and-backs.
Walk forward and get deep into your lunge on each leg, with your back leg going well past 90 degrees. Keep your back straight and maintain balance during this motion.
A single repetition is complete by standing straight up from your deepest lunge. Repeat these simple motions until the workout is complete.
Front lunges are the most common type of lunges and are great for both softball and baseball players because of the unilateral attention you’re giving your body. Similar to one-arm dumbbell rows, this evenly strengthens both sides of the body.
Front lunges also replicate a common motion used in baseball and softball, especially among pitchers. Just look at a still-shot of a pitcher striding towards home plate. This is the exact position of a front lunge.
Benefits of Weighted Front Lunges
These types of lunges absolutely blast your quads, hamstrings, obliques, and most importantly, your side glutes. The unilateral motion involved in a lunge doesn’t just increase strength, but mobility and balance as well. With these added effects, a pitcher can maximize their velocity on the mound.
But the benefits of front lunges aren’t just limited to pitchers. Hitters also stride towards the pitcher during their motion. An explosive front lunge and torso rotation is where most effective hitters generate their power from.
Written by: Devin Pickell