Getting through the hard work required in the pre-season and the seasons that follow requires that you know how to train in the gym and what to prioritize for special care. While the entire body is important, make “The Big Three” your priority now and see the difference for yourself. From a complete game to a complete season, get ready for big results.
Number One: the rear deltoid
The rear deltoid’s integrity is so important for so many facets of shoulder health and integrity but its special role in deceleration is where it can take the greatest beating.
Number Two: the elbow extensors (triceps and anconeus)
The triceps are extensors of the elbow and its long head is an extensor of the shoulder. Because of this dual role, it plays a huge role in the health of both joints. The anconeus is a small muscle above the posterior elbow that works with the triceps and plays a special role in rapid elbow extension.
Number Three: the forearm
I can’t say enough about the importance of the forearm and maintaining its integrity throughout the performance of a game as well as throughout the entire season. The effectiveness of its musculature to handle the stresses of the pitching motion can make or break your plan for elbow health. Its strength is the number-one weapon against UCL injuries. Because of the forearm’s complexity, it requires different movements to keep it strong.
Here are my pitchers’ favorite exercises for these body parts:
The rear deltoid: side-lying reverse fly (eccentric emphasis)
The elbow extensors: reverse-grip “w” bar pushdowns and cable kickbacks
The forearms: cable wrist flexions and extensions, forearm pronation and supination, and reverse curls using the EZ-curl bar.
Ask your strength coach for additional ideas for priority training these body parts.