Strength Conditioning Drill: GHD Rotational Back Extension (Baseball)
Glute ham developer with trunk rotation. Builds rotational strength in glutes, hamstrings, and lower back for powerful hip rotation.
How to Run This Drill
- Get set on the glute ham developer (or use a back extension or good morning variation if no GHD available).
- Start with bodyweight. Take your elbow across your body as you come up.
- Rotate to one side, come up. Rotate to the other side, come up. Alternate sides.
- You will feel this in your glutes, hamstrings, and lower back.
- Progress by adding a plate: reach up with the plate as you rotate, or hold plate on back and rotate as you come up.
- Get creative - the key is rotational strength through the posterior chain.
Coaching Points
- Elbow across as you come up
- Alternate rotation sides
- Feel it in glutes, hamstrings, lower back
- Progress by adding plate
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Browse Baseball DrillsAt a Glance
Categories
Strength Conditioning
Focus Areas
CorePosterior Chain
Age Groups
13-1415-1617-1818+
Players
1-20 players
Difficulty
intermediate
Equipment Needed
Bench
BarbellsSimilar Drills You Might Like
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