Strength Conditioning Drill: Forearm Roller (Baseball)
Forearm strengthening with rotation using a pipe roller. Mimics rotational demands of baseball and blows up the forearms.
How to Run This Drill
- Use a 3-inch pipe with rope and weight attached. Stand on a box for clearance.
- Position the rope on the inside of the pipe (not outside). Lower the weight backwards.
- When lowering backwards, the inside of your forearm gets extraordinarily pumped.
- Focus on rotation - rotate as quickly as you can through the full range of motion.
- Do 5-6 reps at the end of an arm workout.
- Alternative: Put a band around the end of a barbell, hook it around a plate, raise and lower for 3-5 minutes.
Coaching Points
- Rope goes on inside of pipe
- Lower backwards for inner forearm
- Accelerate through the rotation
- Use as a finisher after arm training
Quick Actions
At a Glance
Equipment Needed
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