Strength Conditioning Drill: Meadows Swings (Baseball)
Upper back exercise focusing on squeezing the shoulder blades together. Great for building a pump and strengthening the upper back for throwing.
How to Run This Drill
- Get in position on a bench supporting yourself with one arm.
- With the dumbbell, focus on squeezing your shoulder blades toward the spine.
- Keep the movement on a straight line - avoid favoring one side or letting your shoulder drift.
- Squeeze those shoulder blades at the top of each rep.
- Do 3 sets of 30 reps to get a serious pump in that upper back.
- Baseball players who avoided the gym often struggle with this - their shoulder stays rounded instead of engaging the upper back properly.
Coaching Points
- Squeeze shoulder blades toward spine
- Keep movement on a straight line
- Do not favor one side
- 3 sets of 30 for a pump
At a Glance
- dumbbells
- bench
Quick Actions
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