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Tighter-wound pitchers often have poor scapular posture, limiting their mobility and mechanics. A common culprit? The pec minor. Here is a killer combo to help open up a looser, more whippy arm action. -Pec barbell smash -Pec wall stretch PAILs/RAILs -Full range pressing

Ben Brewster

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17,179 views • 27 days ago •via X (Twitter)

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The first time I saw this exercise, my reaction was: there’s NO way that’s safe. Eventually I came back to it and tried it. No pain. Deep pec stretch, perfectly targeted in the muscle belly. Tested with a few more guys - even tighter wound guys who have had shoulder issues in the past. No pain. Deep pec stretch. Looser arm spiral after a set. Out of an abundance of caution, I came up with some regressions. Incline the bench and start from your knees. This is an advanced movement, but it is a loaded stretch that trains strength through length. If your shoulders don’t feel better after a set, stop. However, I’ve come to prefer this over regular isometric pushups if the goal is to build end range strength or mobility in retraction/horizontal abduction. Have you tried this? Any negative experiences? Would love to hear your thoughts.

The first time I saw this exercise, my reaction was: there’s NO way that’s safe. Eventually I came back to it and tried it. No pain. Deep pec stretch, perfectly targeted in the muscle belly. Tested with a few more guys - even tighter wound guys who have had shoulder issues in the past. No pain. Deep pec stretch. Looser arm spiral after a set. Out of an abundance of caution, I came up with some regressions. Incline the bench and start from your knees. This is an advanced movement, but it is a loaded stretch that trains strength through length. If your shoulders don’t feel better after a set, stop. However, I’ve come to prefer this over regular isometric pushups if the goal is to build end range strength or mobility in retraction/horizontal abduction. Have you tried this? Any negative experiences? Would love to hear your thoughts.

Ben Brewster

568,630 views • 7 months ago

Oh no. Does someone wanna tell these undersized guys throwing ~100 that they need to “get into their pec”. I’m thinking they’re not deep enough! If a right handed throw is ultimately just a rotation to the left, all the “pec stretch” is is just a reflection of the upper half delaying in sequence (but still ultimately turning the same way). Let’s get first things first, there’s way more things going on in the shoulder girdle than the pecs— and this elastic energy transfer is occurring through the entire system (from the trunk all the way through the shoulder girdle). The ‘stretch’ you’re seeing aesthetically is largely based on relative joint stiffness, tissue quality, the ability to move proximal to distal, and the timing of rotation. Honestly, it wouldn’t be a bad thing if we brought back a little flat arm syndrome. At true weight bearing foot-plant, you can see both of these guys are moving into relative external rotation, however, they’re still in IR. Oh no! But their arm isn’t at 90 degrees?! How can they get deep in their pec, bro?! Maybe it’s more about the timing and sequencing than it is you attaching an arbitrary value to your ‘pec contribution’ by checking out from a behind camera angle how much space there is between your forearm and your head? #PecsAreTheOnlyMuscleInTheShoulderGirdle

Oh no. Does someone wanna tell these undersized guys throwing ~100 that they need to “get into their pec”. I’m thinking they’re not deep enough! If a right handed throw is ultimately just a rotation to the left, all the “pec stretch” is is just a reflection of the upper half delaying in sequence (but still ultimately turning the same way). Let’s get first things first, there’s way more things going on in the shoulder girdle than the pecs— and this elastic energy transfer is occurring through the entire system (from the trunk all the way through the shoulder girdle). The ‘stretch’ you’re seeing aesthetically is largely based on relative joint stiffness, tissue quality, the ability to move proximal to distal, and the timing of rotation. Honestly, it wouldn’t be a bad thing if we brought back a little flat arm syndrome. At true weight bearing foot-plant, you can see both of these guys are moving into relative external rotation, however, they’re still in IR. Oh no! But their arm isn’t at 90 degrees?! How can they get deep in their pec, bro?! Maybe it’s more about the timing and sequencing than it is you attaching an arbitrary value to your ‘pec contribution’ by checking out from a behind camera angle how much space there is between your forearm and your head? #PecsAreTheOnlyMuscleInTheShoulderGirdle

Ben Baggett

33,267 views • 1 year ago

Full Pre-Throwing Band Routine 💪 There are many ways to execute the arm-specific part of your warm-up. While bands are not mandatory (medballs, arm circles, indian clubs, shoulder tubes, etc. also work), if you're going to do them, take a logical approach to the routine. The goal here is not strengthening, and you shouldn't be creating fatigue. Overloaded arm care movements do have their place and can be done post-throw or worked into your weekly lifting routine. The main goals for this band routine are: 1. Drive blood flow from scaps to fingertips 2. Improved motor control/muscle activation through a full range of motion We can break this down into a few areas: 1. Fingers/wrist/forearm Both the flexor-pronator muscles that help offload torque from the UCL, as well as the extensors and supinator that help with deceleration. 2. Elbow Both the biceps and triceps, which serve deceleration and stabilization functions, respectively. 3. Scap Driving range of motion, control, and stimulating both the accelerators (pec, lat), decelerators (low/mid trap, rhomboids), and scapular stabilizers (serratus). 4. Shoulder Control and range through ER/IR, stimulating both subscap and posterior cuff while maintaining joint positioning. Check out our YouTube for a step-by-step walkthrough of the routine, along with the most common mistakes ~90% of pitchers make when executing a band routine.

Full Pre-Throwing Band Routine 💪 There are many ways to execute the arm-specific part of your warm-up. While bands are not mandatory (medballs, arm circles, indian clubs, shoulder tubes, etc. also work), if you're going to do them, take a logical approach to the routine. The goal here is not strengthening, and you shouldn't be creating fatigue. Overloaded arm care movements do have their place and can be done post-throw or worked into your weekly lifting routine. The main goals for this band routine are: 1. Drive blood flow from scaps to fingertips 2. Improved motor control/muscle activation through a full range of motion We can break this down into a few areas: 1. Fingers/wrist/forearm Both the flexor-pronator muscles that help offload torque from the UCL, as well as the extensors and supinator that help with deceleration. 2. Elbow Both the biceps and triceps, which serve deceleration and stabilization functions, respectively. 3. Scap Driving range of motion, control, and stimulating both the accelerators (pec, lat), decelerators (low/mid trap, rhomboids), and scapular stabilizers (serratus). 4. Shoulder Control and range through ER/IR, stimulating both subscap and posterior cuff while maintaining joint positioning. Check out our YouTube for a step-by-step walkthrough of the routine, along with the most common mistakes ~90% of pitchers make when executing a band routine.

Ben Brewster

16,892 views • 3 months ago

🔥 Most pitchers are taught the WRONG glove-side mechanics… ❌ Pull the glove ✅ Tuck the glove Research has shown that glove-side pulling is more common in lower-velocity pitchers and is linked to arm drag—a major contributor to velocity loss and increased arm stress. Elite throwers do something different. They turn the glove over, stabilize the front side, and tuck the glove down to create a powerful rotational anchor. This allows the hips and trunk to transfer energy efficiently into the ball for: ⚡ More Velocity ⚡ Better Energy Transfer ⚡ Less Arm Stress ⚡ Improved Command The problem is most pitchers don’t know if their glove-side mechanics are helping or hurting them. 🧬 Find out in less than 60 seconds with the FREE Mechanics DNA Mini Assessment. Get your personalized mechanical profile here: 👉 Comment DNA if you want to know which mechanical flaws are holding back your velocity. #PitchingVelocity #BaseballTraining

Brent Pourciau, Ph.D., M.S.

19,237 views • 3 months ago

Pec Fly/Pec Deck is one of the exercises i see most commonly done wrong in real life. Mainly from ego and wanting to lift the full stack. The following have helped me significantly: (if others have more tips/cues, please share) - Lower the weight - Recommend putting the handles very far back to make sure we can get a full stretch - keep your shoulders down and back the ENTIRE TIME. Think about holding an apple between your shoulder blades throughout ENTIRE REP (do not let shoulders round forward at front of rep) - Don't worry about your hands touching in the front, think about touching your biceps/elbows together - Keep arms pretty straight on concentric. Goal is to simply bring arms across the body, NOT act like you're hugging a tree - You can get a good stretch on these, so take advantage of it

Pec Fly/Pec Deck is one of the exercises i see most commonly done wrong in real life. Mainly from ego and wanting to lift the full stack. The following have helped me significantly: (if others have more tips/cues, please share) - Lower the weight - Recommend putting the handles very far back to make sure we can get a full stretch - keep your shoulders down and back the ENTIRE TIME. Think about holding an apple between your shoulder blades throughout ENTIRE REP (do not let shoulders round forward at front of rep) - Don't worry about your hands touching in the front, think about touching your biceps/elbows together - Keep arms pretty straight on concentric. Goal is to simply bring arms across the body, NOT act like you're hugging a tree - You can get a good stretch on these, so take advantage of it

MM

560,888 views • 8 months ago

Most athletes completely neglect upper body movement work… and it’s quietly destroying their throwing power, pressing strength, posture, and shoulder health Save this Stiff thoracic spine and tight shoulders = slower arm speed, weaker lockouts, and more injuries These are the 6 exercises I have every athlete do weekly to open the upper back, improve shoulder mobility, and build real durability Do them 2–3x per week (or as a quick warm-up) You’ll feel and move better almost immediately Which one are you adding first? 👇

Most athletes completely neglect upper body movement work… and it’s quietly destroying their throwing power, pressing strength, posture, and shoulder health Save this Stiff thoracic spine and tight shoulders = slower arm speed, weaker lockouts, and more injuries These are the 6 exercises I have every athlete do weekly to open the upper back, improve shoulder mobility, and build real durability Do them 2–3x per week (or as a quick warm-up) You’ll feel and move better almost immediately Which one are you adding first? 👇

Gerry DeFilippo

19,083 views • 3 months ago

A stupid careless brainless young man got in the lift with his dog without a leash and muzzle. The lift opened and the dog bit a domestic help who was waiting for the lift. Dog lover owner left with his dog without saying anything. The poor maid, unable to walk properly, got in the lift, kept crying and proceeded to do her work. This happened in the posh Amrapali Village Society in Indirapuram, Ghaziabad. What is the point of education if people don't even have a little compassion and common sense? I hope UP POLICE will take appropriate action against the culprit.

A stupid careless brainless young man got in the lift with his dog without a leash and muzzle. The lift opened and the dog bit a domestic help who was waiting for the lift. Dog lover owner left with his dog without saying anything. The poor maid, unable to walk properly, got in the lift, kept crying and proceeded to do her work. This happened in the posh Amrapali Village Society in Indirapuram, Ghaziabad. What is the point of education if people don't even have a little compassion and common sense? I hope UP POLICE will take appropriate action against the culprit.

Incognito

176,460 views • 1 year ago

Blending a step back with the Offset Open Drill can help athletes get into a good position to maintain space and sequence efficiently. Poor sequencing is often an underlying cause behind bat path issues. This drill can help you develop an adjustable bat path to improve ball flight all fields. Johnny Reina breaks it down for Nicholas Goodwin here to start off their swing design.

Blending a step back with the Offset Open Drill can help athletes get into a good position to maintain space and sequence efficiently. Poor sequencing is often an underlying cause behind bat path issues. This drill can help you develop an adjustable bat path to improve ball flight all fields. Johnny Reina breaks it down for Nicholas Goodwin here to start off their swing design.

Driveline Baseball

23,649 views • 1 year ago

Rice OL coach Sanders Davis - Teaching Independent Hands in Pass Protection Outside Hand - Used for initial strike. Should often be involved in the punch. - Aiming point is far pec/logo. Used to put force through the outside half of the defender so he can't turn your body. - Should not stretch out & open your chest vs a wide rush. Punch presented surface. Inside Hand - Used to prevent inside move + provide secondary support if outside hand gets swatted. Provides control vs bull rush. - Should not punch across midline w/ inside hand (stay square). - If defender gives chest, take chest w/ both hands. - Use defender's pads/arm for a surface to lift + control.

James Light

47,689 views • 2 years ago

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

962,536 views • 2 years ago

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

219,066 views • 6 months ago

In this video, Jacob had an issue standing up, flipping a little bit, losing his posture, and that club is releasing early. Now, in this after video, we're going to see him opening up the hips much better, we see him release the club, much more in front. And now he's got a lot more consistency in his swing, a lot better contact when that's happening. ⬇️See how the B29 Blue Brick can help you solve this common problem in as little as one range session ⬇️

In this video, Jacob had an issue standing up, flipping a little bit, losing his posture, and that club is releasing early. Now, in this after video, we're going to see him opening up the hips much better, we see him release the club, much more in front. And now he's got a lot more consistency in his swing, a lot better contact when that's happening. ⬇️See how the B29 Blue Brick can help you solve this common problem in as little as one range session ⬇️

Top Speed Golf

33,639 views • 3 months ago

Pec tear injury update: TLDR: Got 2 different opinions from 2 surgeons. 1 said the type of pec injury I have could not be fixed & that I would have to live with deformity & loss of strength. The other, Dr. Cole at Midwest Orthopaedics at Rush said it’s more difficult but he can fix it. Going into surgery tomorrow. 🙏 Radiology report from my MRI: “The sternal head portion of the pectoralis major muscle is torn at the myotendinous junction and retracted with surrounding hemorrhage.” Apparently that means that the pec is torn where the muscle and tendon meet as opposed to where the tendon connects to the bone, which is an easier fix. I went to 2 of the best orthopedic surgeons in the city today. The first one said that the type of injury I have could not be fixed because it is a tear at the muscle / tendon rather than tendon off the bone. “It would be like trying to sew together wet paper” He said I would just have to live with the loss of strength and a pec deformity. Then I went to go see Dr. Cole at Rush hospital. He said it’s a more difficult surgery, but that he thinks he can fix it; and that it’s my only hope of not being deformed. So I decided I am going to go through with the surgery for tomorrow. So all positive vibes and prayers are welcome. It’s been a rough week so I really appreciate all of you that reached out over the last few days. I know I was kind of spirally a bit so I want to say that: I understand that I’ve been overwhelmingly blessed in this life and in the scheme of things, this isn’t the end of the world; There are far worse problems to have as many people told me over and over again in the comments. So now I just have to put my faith in the hands of Dr. Cole, in God; the universe, and the magical healing powers of the body and just hope and pray the surgery goes well; that the stitches hold and my muscle fibers reconnect, That I make a full recovery and I can regain full strength, mobility and symmetry. 💪🏻❤️🙏 #pectear #injury #bodybuilding #bodybuilder

Pec tear injury update: TLDR: Got 2 different opinions from 2 surgeons. 1 said the type of pec injury I have could not be fixed & that I would have to live with deformity & loss of strength. The other, Dr. Cole at Midwest Orthopaedics at Rush said it’s more difficult but he can fix it. Going into surgery tomorrow. 🙏 Radiology report from my MRI: “The sternal head portion of the pectoralis major muscle is torn at the myotendinous junction and retracted with surrounding hemorrhage.” Apparently that means that the pec is torn where the muscle and tendon meet as opposed to where the tendon connects to the bone, which is an easier fix. I went to 2 of the best orthopedic surgeons in the city today. The first one said that the type of injury I have could not be fixed because it is a tear at the muscle / tendon rather than tendon off the bone. “It would be like trying to sew together wet paper” He said I would just have to live with the loss of strength and a pec deformity. Then I went to go see Dr. Cole at Rush hospital. He said it’s a more difficult surgery, but that he thinks he can fix it; and that it’s my only hope of not being deformed. So I decided I am going to go through with the surgery for tomorrow. So all positive vibes and prayers are welcome. It’s been a rough week so I really appreciate all of you that reached out over the last few days. I know I was kind of spirally a bit so I want to say that: I understand that I’ve been overwhelmingly blessed in this life and in the scheme of things, this isn’t the end of the world; There are far worse problems to have as many people told me over and over again in the comments. So now I just have to put my faith in the hands of Dr. Cole, in God; the universe, and the magical healing powers of the body and just hope and pray the surgery goes well; that the stitches hold and my muscle fibers reconnect, That I make a full recovery and I can regain full strength, mobility and symmetry. 💪🏻❤️🙏 #pectear #injury #bodybuilding #bodybuilder

Steve Grand

109,818 views • 2 years ago

Squaring The Face Controlling your golf ball is all about managing the club face. Understanding the how the arms will influence the club face is key. The lead arm will have some internal rotation in the backswing, therefore we will need to add external rotation to this arm through the release. If we fail to do this, we will leave the face open and often bring in more chicken wing/scoop patterns through contact. Learning to externally rotate the lead arm will help you keep a flat lead wrist and deliver a stronger loft. If you’re a player who tends to slice or fade the ball, this concept will help you to feel what you need to square it up. I just posted the full version of this lesson on the ProShopApp!!! Comment “SQUARE” if you’d like access to the video.

Squaring The Face Controlling your golf ball is all about managing the club face. Understanding the how the arms will influence the club face is key. The lead arm will have some internal rotation in the backswing, therefore we will need to add external rotation to this arm through the release. If we fail to do this, we will leave the face open and often bring in more chicken wing/scoop patterns through contact. Learning to externally rotate the lead arm will help you keep a flat lead wrist and deliver a stronger loft. If you’re a player who tends to slice or fade the ball, this concept will help you to feel what you need to square it up. I just posted the full version of this lesson on the ProShopApp!!! Comment “SQUARE” if you’d like access to the video.

Alex Riggs

56,887 views • 1 year ago

Best ⚾ Pitcher Mobility Drill A common problem for baseball pitchers is the gradual tightness and loss of ROM in the shoulder over the course of the game and season. The goal is to restore mobility BEFORE your athlete picks up a ball and then maintain it. Try the “2-Out Drill” to warm up your athlete before pitching and to maintain mobility between innings throughout a game. 👇 Here it is: 1️⃣ Static Stretches - you want to start with these and hold each pose for only about 3 seconds. Exercises like the cross-body stretch and wrist flexion. 2️⃣ Rotator Cuff Activation Drills - these will really fire up the rotator cuff and warm it up. Perform 5 circles forward and 5 circles back in both large circles and small circles. 3️⃣ Movement Prep - here you really want to get dynamic, with cross-body hugs, swims, and field goals, about 5 each. 4️⃣ Trunk Rotation - Lastly, we’re going to work on trunk rotation drills This entire drill might take 1-2 minutes but has been shown scientifically to improve ROM and performance over the course of a game. It’s designed to be quick enough to do for pitchers in the dugout when there are two outs and they are getting ready to head back out. Want to work with professional baseball players? Check out my online course and become a Baseball Rehab Specialist: Reference: Escamilla RF, Yamashiro K, Mikla T, Collins J, Lieppman K, Andrews JR. Effects of a Short-Duration Stretching Drill After Pitching on Elbow and Shoulder Range of Motion in Professional Baseball Pitchers. Am J Sports Med. 2017 Mar;45(3):692-700. doi: 10.1177/0363546516671943. Epub 2016 Nov 4. PMID: 27810848. #physio #movement #personaltrainer #correctiveexercise #fitness #mobility #sportsrehab #DPTstudent #prehab #athletictrainer #physicaltherapy #DPT #shoulderrehab #physicaltherapist #chiropractic #shoulderpt #movebetter #shouldertherapy #chiro #exercise #strengthandconditioning #performanceTherapy #physiotherapy #fitness

Best ⚾ Pitcher Mobility Drill A common problem for baseball pitchers is the gradual tightness and loss of ROM in the shoulder over the course of the game and season. The goal is to restore mobility BEFORE your athlete picks up a ball and then maintain it. Try the “2-Out Drill” to warm up your athlete before pitching and to maintain mobility between innings throughout a game. 👇 Here it is: 1️⃣ Static Stretches - you want to start with these and hold each pose for only about 3 seconds. Exercises like the cross-body stretch and wrist flexion. 2️⃣ Rotator Cuff Activation Drills - these will really fire up the rotator cuff and warm it up. Perform 5 circles forward and 5 circles back in both large circles and small circles. 3️⃣ Movement Prep - here you really want to get dynamic, with cross-body hugs, swims, and field goals, about 5 each. 4️⃣ Trunk Rotation - Lastly, we’re going to work on trunk rotation drills This entire drill might take 1-2 minutes but has been shown scientifically to improve ROM and performance over the course of a game. It’s designed to be quick enough to do for pitchers in the dugout when there are two outs and they are getting ready to head back out. Want to work with professional baseball players? Check out my online course and become a Baseball Rehab Specialist: Reference: Escamilla RF, Yamashiro K, Mikla T, Collins J, Lieppman K, Andrews JR. Effects of a Short-Duration Stretching Drill After Pitching on Elbow and Shoulder Range of Motion in Professional Baseball Pitchers. Am J Sports Med. 2017 Mar;45(3):692-700. doi: 10.1177/0363546516671943. Epub 2016 Nov 4. PMID: 27810848. #physio #movement #personaltrainer #correctiveexercise #fitness #mobility #sportsrehab #DPTstudent #prehab #athletictrainer #physicaltherapy #DPT #shoulderrehab #physicaltherapist #chiropractic #shoulderpt #movebetter #shouldertherapy #chiro #exercise #strengthandconditioning #performanceTherapy #physiotherapy #fitness

Mike Reinold

25,726 views • 1 year ago

A couple keys on the *press* glove action when dealing with the extremely tough short in between hop that often eats infielders up… Dirt Bro instructor, Taber Mongero, explains the common flaw of wasted time/space when using the press glove action, and how it should be eliminated. Following this explanation, you can see Taber execute the press glove action at game speed on a play where it was extremely necessary. The reason why he is using the press glove action on this play is to turn a tricky short in between hop into a much more manageable short hop by pressing forward through the ball before bringing the ball back to his mid line center line and throwing to first for the out. #DoingDirtWork

A couple keys on the press glove action when dealing with the extremely tough short in between hop that often eats infielders up… Dirt Bro instructor, Taber Mongero, explains the common flaw of wasted time/space when using the press glove action, and how it should be eliminated. Following this explanation, you can see Taber execute the press glove action at game speed on a play where it was extremely necessary. The reason why he is using the press glove action on this play is to turn a tricky short in between hop into a much more manageable short hop by pressing forward through the ball before bringing the ball back to his mid line center line and throwing to first for the out. #DoingDirtWork

Dirt Bro Diamond Training

259,405 views • 2 years ago

This one is crazy.🤯 Santiago Florez was a top 30 prospect for the Pittsburgh Pirates who found himself tossing 10.2 innings of 10.13 ERA ball in the Atlantic League, while his velo dipped to the mid-upper 80s. Now he’s back up to mid-90s, topping 97. Watch. The. Video. This is a great example of why having a flexible development philosophy is important. Some coaches effectively preach: -Everyone needs a short arm action -Everyone needs a loose, whippy, low 3/4 slot -Everyone needs a high carry fastball -Etc. Each of these will work for some, but it's just shoving a square peg in a round hole for many others. The reality? -Some guys will benefit from shortening up. -Some will benefit from lengthening their arm spiral. -Some will benefit from raising their slot. -Some will benefit from lowering their slot. At the end of the day, it's physics, anatomy/physiology, and biomechanics. What is the most biomechanically efficient way to move for your own body? Can you sync up the arm, with good timing, in plane with the torso? Coach John Lantigua cooked with this. There is no "right" way to throw or "perfect" mechanics. But there are more efficient ways for YOU to throw.

This one is crazy.🤯 Santiago Florez was a top 30 prospect for the Pittsburgh Pirates who found himself tossing 10.2 innings of 10.13 ERA ball in the Atlantic League, while his velo dipped to the mid-upper 80s. Now he’s back up to mid-90s, topping 97. Watch. The. Video. This is a great example of why having a flexible development philosophy is important. Some coaches effectively preach: -Everyone needs a short arm action -Everyone needs a loose, whippy, low 3/4 slot -Everyone needs a high carry fastball -Etc. Each of these will work for some, but it's just shoving a square peg in a round hole for many others. The reality? -Some guys will benefit from shortening up. -Some will benefit from lengthening their arm spiral. -Some will benefit from raising their slot. -Some will benefit from lowering their slot. At the end of the day, it's physics, anatomy/physiology, and biomechanics. What is the most biomechanically efficient way to move for your own body? Can you sync up the arm, with good timing, in plane with the torso? Coach John Lantigua cooked with this. There is no "right" way to throw or "perfect" mechanics. But there are more efficient ways for YOU to throw.

Ben Brewster

105,702 views • 8 months ago

I’m undercover at a huge far left event in Boston. More than 1,000 queer activists have just marched out of the Boston Common. There are several Antifa groups at this event. I spoke to them and collected all their propaganda. Here is the full video of the march. More soon

I’m undercover at a huge far left event in Boston. More than 1,000 queer activists have just marched out of the Boston Common. There are several Antifa groups at this event. I spoke to them and collected all their propaganda. Here is the full video of the march. More soon

Karlyn Borysenko, anti-communist cult leader

181,967 views • 2 months ago

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Benefits of strengthening our shoulder blade muscles: - Improves your posture. - Relieves neck and shoulder stiffness. - Resolves chronic pain. - Increases push and pull power. Focus on these forgotten heroes for the rest of December. You'll feel and look different by the end of the year. Scapular imbalances are typical in my assessments of clients with chronic pain and posture problems. They have so little muscle mass and strength there that they can barely support their shoulder blades. One side is often way too strong compared to the other. It's normal to have a more dominant side, but too much of a difference will affect you negatively over time. Do 3-5 sets of these exercises twice a week: - DB = Dumbbell. - BW = Body weight. - Rest 60s between exercises. - Rest 48-72 hours between workouts. - All exercises can be done without equipment. Week 1 and Week 3 Day 1 1 - DB Side-Lying External Rotations, 10-12 reps/arm (0:02) 2 - DB Bent-Over Scapular Retractions, 10-12 reps/arm (0:07) Day 2 3 - Unilateral DB T3 Raises, 10-12 reps/arm (0:12) 4 - Bench-Supported Reverse Flys, 10-12 reps (0:16) Week 2 and Week 4 Day 3 5 - Cable Standing 90 Degree External Rotation, 15-20 reps/arm (0:22) 6 - Standing Scapular Retraction, 15-20 reps with a 3s hold each rep (0:27) Day 4 7 - Lying Prone Y Raises, 10-12 reps with a 3s hold at the top of each rep (0:31) 8 - Bent-Over Reverse Fly, 15-20 reps (0:37) // I often discuss these exercises on my timeline because they have helped so many of my clients over the years. Focus on your shoulder blade muscles, and watch your body transform for the new year.

Alex Bernier

21,924 views • 1 year ago