Armored Heat
@ArmoredHeat • 12,990 subscribers
🔥#1 Program in Baseball for Arm Health 🔥Former PT for The LA Dodgers ⚾️Trusted By: 6000+ Athletes, 150+ College Teams, 200+ Pros
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Ever felt TIGHT or PINCHY getting into layback? 🔑 The Serratus Anterior might be your new best friend! Its role in Upward Rotation and Posterior Tilt of the Scap can unlock a lot of space in the shoulder! 🤷♂️ We discovered this exercise by accident initially using it as a Range Of Motion assessment as the Standard IR/ER Arc doesn’t tell the full story (that’s for another day). After the first few athletes cramped in their Serratus, it sparked further thoughts on what was going on… 🔎 When the Arm is in the 90/90 starting position, lifting your elbow off requires Posterior Scap Tilt and Protraction. Keeping your hand in contact with the wall means the movement is going further into ER which inhibits the Pec and Lights up the Serratus! 🔥 Some athletes also feel it in the Low Trap (between the Scaps) which is an awesome Combo Exercise Keys: 🔑 Think SCOOP elbows forward and up 🔑 Allow T Spine Extension but not Rotation ⚡️ Looks easier than it is!
Armored Heat63,983 次观看 • 2 个月前
Key Take Aways👇 There is NO RUSH! 🔥 One of the hardest throwers in the game was 77-81 MPH his Junior Year of HS 🔥 He didn’t hit 90 MPH until AFTER High School Other Things He Mentioned In Our Talk 👇 -He credited getting into the weight room once he got to college to a huge part of his continued increase in velo and mass -He had a big growth spurt in HS and it took years before his coordination caught up and transferred to throwing harder -Credits the strength to be able to hold positions and postures as a key to holding high velo Let’s not ignore the elephant in the room! YES, he is a Genetic Freak! But stories like this are more common than you would think
Armored Heat22,708 次观看 • 2 个月前
The Underrated Muscle That Shields Your UCL 🛡️ The Flexor Digitorum Superficialis (FDS) doesn’t get enough credit. It’s the muscle that bends the first two knuckles of your fingers—and it also happens to be one of the primary defenders of your UCL. 📚 Research consistently shows that the FDS, along with the Flexor Carpi Ulnaris (FCU), plays a crucial role in protecting the medial elbow during throwing. These two muscles: 🔗 Cross the inside of the elbow 🎯 Align perfectly to counteract valgus stress 🛡️ Can dynamically shield the UCL when properly trained 🧠 But it’s not just about strength—timing matters too. During the throw, the muscle-tendon chain must stiffen at just the right moment to offload stress from the UCL. ✅ How to train it: 💥 High-load, short-burst contractions ⏳ Low-load, long-duration holds and movement work This builds both strength and endurance—two critical layers of protection. 👉 Other muscles like the Pronator Teres (crosses the elbow and pulls laterally) and even the FDP (runs to the fingertips) may assist too—but the FDS should be a priority if you care about elbow durability. Protect your UCL. ⚡️RETWEET THIS AND WE WILL DM YOU VIDEOS OF OTHER VARIATIONS THAT WE LIKE!
Armored Heat38,752 次观看 • 1 年前
⚾️ FULL EXPLANATION OF HOW THE ELBOW HANDLES STRESS When you throw a baseball, the inside of your elbow gets hit with a big pulling/gapping force. Your body has three main ways it protects the elbow from that stress. Think of it as three layers of protection working together every time you throw. ✅ Radiocapitellar Joint Compression As the inside of your elbow tries to gap open during a throw, the outside of the joint compresses. The radius and humerus on the lateral side press together, creating a physical barrier that limits how far the elbow can open into valgus. ✅ Forearm Musculature All the forearm muscles that attach to the inside of the elbow help shield it. They anchor to the medial epicondyle and act as active stabilizers during the throw. This group includes the pronator teres, FCU, FCR, FDS, and palmaris longus. The simple takeaway is that the stronger/stiffer these muscles are, the more support they provide to the UCL. Training them through finger flexion, wrist flexion, ulnar deviation, and pronation is extremely effective. ✅ Ulnar Collateral Ligament Whatever force is not absorbed by joint compression and the forearm muscles ends up on the UCL. A UCL on its own can only tolerate roughly 35 newton meters before failure, yet every pitch produces FAR MORE than that. This highlights how essential those first two protective systems really are. 🎯 Conclusion In the big picture, your bones and your ligament offer a set, mostly fixed level of protection. They are important, but they cannot be dramatically changed. Your forearm musculature, on the other hand, is highly trainable. It can get stronger/stiffer pretty quickly and make a meaningful difference in how much stress your elbow can safely handle. If you are looking for the most direct, actionable way to protect your elbow, building stronger forearm muscles is the clearest and most impactful place to focus.
Armored Heat10,212 次观看 • 6 个月前
❓WHAT IS ARM CARE ❓ 🔥 If you ask 10 people to define what “Arm Care” means, you will likely get 10 different answers which has really muddied the water across baseball and caused a lot of polarizing opinions ⚾️ At Armored Heat, we strongly believe that if everyone does what they are best at for the Athlete, it puts the Athletes in the best spot for success which is all that we care about 💪 Armored Heat’s goal is to complement what Athlete’s are doing on the Pitching and S&C side of development by filling up the cups that aren’t typically addressed as heavily in the other two ⚾️ We are HUGE advocates of athletes first getting on a quality S&C program before we even recommend Armored Heat! ✅ This is the “Collaboration” or “Holistic” approach that is so often preached about, but very rarely implemented 🧠 This Scapular Retraction conversation is just 1 example of “filling up the cups” that are in our wheelhouse. Obviously, we need the Lat and Rhomboids to be beasts as they are huge prime movers of the Arm. We have worked with a ton of great S&C coaches and they are FAR BETTER at optimally training those groups than we are. However, because they are also dominant downward rotators, we need to match that and also “Fill Up” the Scap Retraction + Upward Rotation Cups so the Scap doesn’t get dominated into downward rotation every time you retract
Armored Heat16,371 次观看 • 2 年前
PRONATOR TERES IN THE THROWING ARM The Pronator has 2 insertions on the inside of the elbow 1) To the Medial Epicondyle through the Common Flexor Tendon 2) To the medial portion of the Ulna (Deep) In 83% of arms, the Median Nerve Runs right between those two heads Due to throwers commonly having hypertrophied and toned up Pronators, this can become an issue with compression of the Median Nerve which runs down the forearm and into the thumb, index, and middle fingers When tight, it can limit Supination and Elbow extension With Pronation and Supination, it is important to test both Range of Motion and Strength in both the Elbow flexed and extended positions as this will affect the muscle lengths of each Trigger points here typically refer deep into the wrist and Anterior Forearm In chronically “tight” Pronators, check the opposing muscle groups (Supinator and Biceps) as you may find they are significantly restricted and essentially forcing the Pronator to “Drive with the E Brake on” with every contraction OR You may see excessive weakness that allows the Pronator to Bully it into living in the Pronated, shortened position This is a non exhaustive list of some quick nuggets in regards to the Pronator Teres as there are a ton of global and external issues that can play a huge factor here
Armored Heat13,071 次观看 • 2 年前
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