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Hitting Power – 2 Kettlebell Drills to Help the Baseball Player Develop Into a Major Slugger!

There’s no arguing that one of baseball’s biggest attractions is “the long ball.” It’s true that hitting home runs is exciting. While this is an exciting part of the game, there is a lot that needs to be done to be able to do it. It requires technique, bat speed and power. As a strength and conditioning specialist, I have included 2 hard-hitting exercises, no pun intended, in this article to help you achieve these necessary attributes. Kettlebells are a great way for a baseball player to develop incredible power and tremendous bat speed.

1. The Double Arm Swing: For this exercise, use only a single kettlebell that is moderately heavy. To begin, place the bell between your feet and make sure your feet are approximately shoulder-width apart lengthwise. From here perform a proper form squat and pick up the bell. Let it hang by your groin. The next step you need to perform is a technique known as the hip snap. The hip snap is performed by bending and extending at both your hips and knees to create enough momentum to swing the bell up from between your legs to chest height. Make sure you keep your arms straight and your shoulders pulled back. Lock out at the top of each swing. The hip movement is great for developing the muscles and your core that are the source of your punching power! Try 30 to 50 of these in a row with a moderately heavy bell.

2. Kettlebell Push-Up Rows (aka Man-Makers): For this exercise, you need a pair of kettlebells of equal weight. You want to get into an upright push-up position while stabilizing your body on the kettlebells. Make sure your hands and the bells are shoulder width apart lengthwise. Firmly grasp each handle of the kettlebell in the palms of your hands. Your hands should be in a mid-pronated position or your palms should be facing each other. Stabilize and control your body. Be sure to maintain good stiffness from your shoulders all the way to your feet. Your feet can be shoulder width apart. From here, simply perform a push-up of the bells, and as you ascend, simply row a kettlebell to your chest and pick it up off the ground. Set it back down and perform another push-up to perform another row on the opposite side. This is a highly effective strength training exercise for baseball players. You’ll further develop incredible core strength and power to help you prepare for the long ball! Train hard and enjoy my friends.

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