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12 Upper Body Strength Moves for Pitchers -Ipsilateral Row -Compound Row -Ring Chins -Offset Pull-Ups / Around The ๐ŸŒŽ๏ธ -Power Pull-Up -Landmine Row w/ Band -1A Push-Up w/ Band -Chain Push-Up from Box -Low Incline SB Bench -1A Landmine Press w/ Band -Decline Cable Press w/ Band

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Ben Brewster

75,773 subscribers

72,195 Aufrufe โ€ข vor 2 Jahren โ€ขvia X (Twitter)

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2 Kommentare

Profilbild von Stevan Cleveland
Stevan Clevelandvor 2 Jahren

@RydarCleveland

Profilbild von Chad Feldheimer
Chad Feldheimervor 2 Jahren

too much stress on front deltoid / labrum, not working upper pec as much as you'd like - applies to any kind of athlete or recreational lifter.

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A simple mini bandโ€ฆ Can make for great accessory work for the upper back/cuff All w/ a mini band 1. Prone band W pull 2. Shoulder around the world 3. Batwing face pull 4. Prone external rotation 5. Band Y pull iso 6. Prone Y raise 7. Band Y pull standard 8. Face pull 9. Chaos push-up 10. Scap push-up ISO 11. Prone W retraction 12. Standard push-up 13. Standing bottoms-up KB press

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9 underrated upper body accessory exercises you should do 1. Hurdle Y-T raises w/ iso holds 2. Mini band Y raise 3. Prone band W pull 4. Bottoms-up KB press w/ mini band 5. Half kneeling bottoms-up KB press w/ forward band pull 6. Prone external rotation w/ mini band 7. Face pull to Y press combo 8. Prone batwing Y raise 9. Standard band Y pull

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๐Ÿ”ฅ Upper back deathโ€ฆ 15 exercises to light UP your cuff, lower trap/rhomboids! 1. Prone mini band Y raise 2. Hurdle unilateral alternating Y-T 3. Prone band W pull w/ mini band 4. Hurdle bilateral alternating I-T 5. Hurdle Blackburn 6. Prone Cuban press 7. Prone Y to external rotation 8. Mini band, Band Y pull 9. Band snatch grip Y press 10. Prone โ€œbatwing,โ€ ER w/ mini band 11. Standard prone ER w/ mini band 12. Bilateral mini band bottoms up KB press 13. Prone โ€œbatwing,โ€ T raise 14. Standard band Y pull 15. โ€œBatwing,โ€ face pull apart
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๐Ÿ”ฅ Upper back deathโ€ฆ 15 exercises to light UP your cuff, lower trap/rhomboids! 1. Prone mini band Y raise 2. Hurdle unilateral alternating Y-T 3. Prone band W pull w/ mini band 4. Hurdle bilateral alternating I-T 5. Hurdle Blackburn 6. Prone Cuban press 7. Prone Y to external rotation 8. Mini band, Band Y pull 9. Band snatch grip Y press 10. Prone โ€œbatwing,โ€ ER w/ mini band 11. Standard prone ER w/ mini band 12. Bilateral mini band bottoms up KB press 13. Prone โ€œbatwing,โ€ T raise 14. Standard band Y pull 15. โ€œBatwing,โ€ face pull apart

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๐Ÿ”ฅ 9 great accessory exercises to light up your upper back 1. Banded prone external rotation 2. Band face pull-y press combo 3. Bottoms-up KB press w/ mini band 4. Classic face pull 5. Prone handcuff y raise 6. Prone batwing y raise 7. Prone batwing t raise 8. Band y pull 9. Band y pull isometric hold

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๐Ÿ’ฅ If youโ€™re still NOT training upper body powerโ€ฆ whatโ€™re you doing!? ๐Ÿค Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses
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๐Ÿ’ฅ If youโ€™re still NOT training upper body powerโ€ฆ whatโ€™re you doing!? ๐Ÿค Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses

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๐Ÿ”ฅ11 of my fav upper back/shoulder variations 1. Hurdle Yโ€™s/Wโ€™s 2. โ€œAround the worlds.โ€ 3. Cuban press 4. Batwing face pull apart 5. Batwing Y to W 6. T handcuffs 7. Banded Y raise 8. Mini band Y Pull 9. Band snatch grip Y-press 10. Batwing Y raise 11. Band bottoms-up KB press
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๐Ÿ”ฅ11 of my fav upper back/shoulder variations 1. Hurdle Yโ€™s/Wโ€™s 2. โ€œAround the worlds.โ€ 3. Cuban press 4. Batwing face pull apart 5. Batwing Y to W 6. T handcuffs 7. Banded Y raise 8. Mini band Y Pull 9. Band snatch grip Y-press 10. Batwing Y raise 11. Band bottoms-up KB press

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14 of our favorite step-up variations 1. Off-set rack position 2. Side band pull w/ iso hold 3. Ipsilateral landmine 4. DB cross-over 5. TKE banded 6. Lateral step, to pistol to cossack 7. Landmine cross-over 8. Med ball dynamic cross-over 9. High box

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๐Ÿ’ช Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown

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๐Ÿค” Whatโ€™s the best way to train my adductors? I was just asked this & it reminded me of this video I made Here you go: Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull

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12 of my fav NON-sprinting variations to aid top speed Go get faster ๐Ÿ”ฅ๐Ÿ’จ 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw
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Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variationsโ€ฆ 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch
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Team sport athlete? Upper body training ONLY consists of heavy pressing? Wtf are you doing!? Use these 14 variationsโ€ฆ 1. Stiff single arm plyo pushes 2. Supine overhead pull downs 3. Single arm Landmine catch-press 4. Push-up drop catch 5. Sled slingshot 6. Rebound med ball chest pass 7. Supine med ball drop to press 8. Partner feed to prowler press 9. Bent over intensive chest pass 10. Plyo push-up 11. Standing repeat med ball pass 12. Single arm band snap downs 13. Seated med ball drop to vertical press 14. Sled slingshot max catch

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General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) โ€” TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45ยฐ Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45ยฐ Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists
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General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) โ€” TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45ยฐ Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45ยฐ Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

Gerry DeFilippo

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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Gerry DeFilippo

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๐Ÿ’Š Hip Medicine, Shoulder Medicine Take care of both, youโ€™ll be in a good place Here are two routines you can use all in one tweet ๐Ÿ˜Š Hip: 1. SL RDL to hip gate 2. Side lunge w/ iso 3. Olympic wall squat 4. Fire hydrant 5. 90/90 Shoulder: 1. Band Serratus opener 2. Chin-up dead hang 3. Inverted row dead hang 4. Thread the needle w/ KB 5. Serratus wall roller

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#์นด์ฆˆํ•˜ ์˜ ์—ฌ๋ฆ„ ๋Œ€๋น„ ์š•์‹ฌ์Ÿ์ด ์ƒํ•˜์ฒด ์šด๋™๋ฃจํ‹ด (๋™์ž‘ ๋‹น 30์ดˆ์”ฉ) 1. ์–ด๊นจ ์•ˆ์ •ํ™” ์šด๋™ Band pull apart 2. W ์ŠคํŠธ๋ ˆ์นญ W stretch 3. ์‚ผ๋‘ ์ŠคํŠธ๋ ˆ์นญ Tricep stretch 4. ๋Šฅํ˜•๊ทผ ์ŠคํŠธ๋ ˆ์นญ Rhomboid stretch 5. ์Šค์™„ ๋™์ž‘ Swan 6. Y W ์Šค์™„ Y W swan 7. ๋ฒ„ํ„ฐํ”Œ๋ผ์ด ์Šค์™„ Butterfly swan 8. ๋ฆฌ๋ฒ„์Šค ํ—Œ๋“œ๋ ˆ๋“œ Reverse hundred 9. ๋ฆฌ๋ฒ„์Šค ํ‘ธ์‹œ์—… Reverse push-up 10. ์‚ฌ์ด๋“œ ์ด๋„ˆํƒ€์ด ๋ ˆ์ด์ฆˆ Side inner thigh raise 11. ์‚ฌ์ด๋“œ ์ด๋„ˆํƒ€์ด ์ปฌ Side inner thigh curl 12. ์‚ฌ์ด๋“œ ์ด๋„ˆํƒ€์ด ๋ ˆ์ด์ฆˆ Side inner thigh raise 13. ์‚ฌ์ด๋“œ ์ด๋„ˆํƒ€์ด ์ปฌ Side inner thigh curl 14. ํž™ ๋ ˆ์ด์ฆˆ Hip raise 15. ์ˆ˜ํŒŒ์ธ ์–ด๋•ํ„ฐ ์Šคํ€ด์ฆˆ Supine adductor squeeze 16. ์ˆ˜ํŒŒ์ธ ์–ด๋ธŒ๋•์…˜ Supine abduction 17. ์ˆ˜ํŒŒ์ธ ํด๋ฆฌ์— ์Šค์ฟผํŠธ Supine plie squat

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26,932 Aufrufe โ€ข vor 2 Monaten