Get In Major League Shape

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Get In Major League Shape

Baseball season is in full swing!

Few sports demand the balance of precision and power that baseball requires. Whether it be the pitcher’s accuracy, the batter’s timing and sheer force, or the shortstop’s whiplash reactions that seem to defy physics, every player has to be at the top of their game.

With over 160 games in the regular season, they don’t have time to waste on exercises that deliver anything less than championship performances. Affinity Whole Health appreciates that pursuit of perfection and know you do too.

Here are some of the best exercises that the boys of summer utilize to get in shape to take the field.


If you want to chase down those pop flies you’ll need thighs that fire like pistons. The goblet squat is ideal for developing power in the lower body.

Using two hands, hold a kettlebell against your chest as if you were gripping the sides of a goblet with both elbows pointed down. Perform a squat with your elbows touching the tops of your knees. Make sure to focus the weight in your heels without lifting your toes. Keep the kettlebell against your chest throughout the move and rise powerfully through the hips for a complete follow-through. Repeat the motion for ten reps.


Perfect for mirroring the mechanics of a pitcher’s delivery, lateral lunges work the core, lats and glutes.

Assume the ready position that you see infielders take while preparing for plays on the field. With feet equidistance apart, lunge to the left while keeping your back straight. Make the motion come from only your legs. When lunging to the left, only your left leg should be bending at the knee with your right leg fully extended.

Return to the starting position and do the same for the other side. Repeat for ten reps on each leg. Once you get the hang of it, try incorporating a kettlebell for added resistance.


The runner on second has got a head of steam and is now rounding third. If you want to gun him down at the plate all the way from right field you’ll need a cannon for an arm. Working to strengthen shoulders and the muscles surrounding the shoulder joints, a single-arm DB row is the precise strength training exercise you’ll need to include into your routine.

In addition to a dumbbell, you’ll need a weight bench or a low table or railing for this one.

Place your right hand and right knee on the bench with your left leg on the floor out to the side. Hold the dumbbell in your left hand with your palm facing inward. Making sure not lift with your back, bring the dumbbell to your chest while keeping your elbow tight against your body. Hold the raised dumbbell for a one count before lowering the dumbbell back to your starting position. Repeat for ten reps before alternating arms.


Another great exercise to develop explosive bursts of power are chair kettlebell presses. These add a measure of stability to the start-stop motions that dictate most of baseball’s actions, keeping you on your toes throughout.

Start by holding a kettlebell or dumbbell with both hands, palms inward, in front of your shoulders. Settle your hips and bend your knees to a quarter-squat. While holding your quarter-squat drive the weight forward and up. Return the weight to your starting position and repeat. Start with five reps and work your way up dependent upon your level of comfort.


Want to steal second without blowing out your knee or pulling a hamstring? Better add single-leg RDLs to your routine. This exercise will strengthen leg muscles like hamstrings and glutes and train your hips to extend further to enhance your stride.

With your arms at your sides, hold a dumbbell in each hand. Balance on one leg. Your raised leg should be bent at the knee and directed behind you as you lean forward until the dumbbells are just above the floor. Be sure to keep all of the tension in your planted leg while keeping your back straight throughout the exercise. Repeat for five to ten reps before alternating to your other side.

These are just some of the results-orientated exercises major leaguers perform to achieve their show-stopping performances. To learn of other exercises and whole health tips you can incorporate into your daily life please contact Affinity Whole Health at 888-299-3702.

2017-10-04T06:57:36+00:00 July 12th, 2017|Fitness|0 Comments

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