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

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