The Ultimate Isometric Workout for Baseball Players


With the World Series happening this month, we’d like to shine a spotlight on America’s favorite pastime. Unlike many other popular professional sports that tend to rely on explosive speed or bulky, brute strength – baseball is unique, involving specific skills, techniques and finesse. In fact, when it comes to strength training for baseball players, traditional exercise routines like weightlifting and cardio need to be augmented for baseball. And there’s no better way to do that than with isometrics.

Isometric strength training offers huge benefits to baseball players, from increasing bat speed to pitching control and more. And the fact that isometric exercises can be done anywhere and don’t require much equipment, make them even better for baseball players at home or on the road. So let’s take a look at some of the best isometric strength training exercises for baseball:

Bicycle Crunch

The core muscles play a role in every position on the field: whether you’re twisting your body while taking a swing or dropping down to field a grounder, the core is paramount. One of the best exercises to activate your abs and obliques is the Bicycle Crunch.

Here’s how it’s done:

  • From a sitting position, place the Activ5 on the inside of your left thigh above the knee
  • Lean forward and place your right elbow against the Activ5
  • Keeping your chin tucked, contract your abs as you press on the Activ5
  • Repeat for the opposite side

Side Lunge

Lunges are hugely important in any baseball training routine – strong legs lead to higher velocity pitches, increased batting power, and speed around the bases. A perfect exercise to work the entire upper leg is the Side Lunge.

Here’s how it’s done:

  • From the standing position, place left heel on the Activ5
  • Step right leg to the side while lunging left, with arms extended forward
  • Squeeze your left heel into the Activ5, activating your left glute
  • Repeat with opposite side

Shoulder External Rotation

Unlike many other sports, that involve strength building mostly in the upper arms, baseball utilizes the forearms like none other. Batting power, stronger throws and pitching control are all heightened through strong forearms. And with the Shoulder External Rotation, you not only get focused forearm training, the ever-important shoulders are also engaged.

Here’s how it’s done:

  • Place the Activ5 above your right wrist with your left hand
  • Bend right elbow 90° and rotate to the right
  • Press the Activ5 with right forearm and left palm, focusing on squeezing the upper back
  • Repeat with opposite side

Front Shoulder Raise

Another great exercise to keep the throwing arm powerful and accurate is the Front Shoulder Raise. This exercise also works the chest and forearms, essential for the repetitive nature of baseball throwing.

Here’s how it’s done:

  • Place the Activ5 above your left elbow with your right hand
  • Cross and lift arms away from your body, pressing left arm up and into the Activ5
  • Squeeze chest and front shoulder, with your arms parallel to the ground
  • Repeat with opposite side

Utilizing isometrics is key to developing those baseball muscles – by helping you build muscle in specific targeted areas, increase your flexibility, and help you retain your strength. And the best part of isometrics – most effective exercises can be done in just under five minutes!

To get started, pick up the Activ5 smart isometric training device – it’ll give you over a hundred different full-body isometric exercises, while tracking your strength, progress, heart rate and more. Along with the easy-to-use companion Training App for Android or iOS, it’s the best way to get in an isometric workout – on and off the field.

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