Conditioning Drill: 14 Best Gym Exercises For Baseball (Baseball)
Comprehensive catalog of the most effective gym exercises specifically selected for baseball performance. Complete exercise library for program design.
Instructions
LOWER BODY: 1) Back Squat - fundamental leg strength. 2) Front Squat - quad emphasis and core. 3) Trap Bar Deadlift - hip hinge power. 4) Bulgarian Split Squat - single-leg strength. 5) Lateral Lunge - lateral strength and mobility. UPPER BODY: 6) Bench Press - horizontal pressing. 7) Pull-Ups - vertical pulling. 8) Dumbbell Rows - horizontal pulling. 9) Overhead Press - vertical pressing. POWER: 10) Box Jumps - lower body explosiveness. 11) Med Ball Throws - rotational power. 12) Power Clean - total body power (advanced). CORE: 13) Pallof Press - anti-rotation. 14) Dead Bug - anti-extension. Build programs selecting exercises from each category.
Coaching Points
- These 14 exercises form foundation of baseball strength training
- Include movements from each category in every program
- Master technique before increasing load
- Balance pushing and pulling for joint health
- Single-leg exercises address asymmetries common in baseball
- Power exercises require proper progression and coaching
- Core exercises provide stability for all other movements
At a Glance
- full gym equipment
- barbells
- dumbbells
- cables
- medicine balls
- boxes
Quick Actions
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