Strength Conditioning Drill: Zottman Curls (Baseball)

Curl with rotation targeting the brachioradialis and forearm. Strengthens grip for better bat control and ball command.

How to Run This Drill

  1. Curl the dumbbells up with palms facing up (standard curl).
  2. At the top, rotate your hands so palms face down.
  3. Lower under control with palms down - this is where the brachioradialis gets destroyed.
  4. At the bottom, rotate back to palms up and repeat.
  5. Do 4 sets of 12 reps.
  6. This protects the elbow, strengthens grip for bat control, and leads to better ball command. Greater grip leads to better command.

Coaching Points

  • Rotate at the top, lower with palms down
  • Control the eccentric
  • Targets brachioradialis
  • Better grip leads to better ball command

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At a Glance

Categories
Strength Conditioning
Focus Areas
ForearmBicepGrip
Age Groups
13-1415-1617-1818+
Players
1-30 players
Difficulty
beginner

Equipment Needed

Amazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbells

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