Kettlebells have become increasingly popular in training for many sports during the last decade, baseball included. The design and handle of the kettlebell makes it an option in training for any sport involving throwing a ball. Though baseball is driven largely by hand-eye coordination and reaction, strength still plays a large factor in smaller muscles, such as the wrist and shoulder.
Step and Raise
Do step and raises to improve the strength in your "step and throw" motion, as well as your "step and swing" motion. Begin by holding a kettlebell in your throwing hand while standing upright. Step forward, driving off your back foot, and swing the kettlebell forward, hard. Repeat this motion 25 times as fast and controlled as you can; reset your stance before every repetition. Do five sets and move on to the next movement.
Shoulder Press
Improve your "over the shoulder" throwing strength by executing this movement. Because of the upward pushing motion of this exercise, extra caution should be taken so that you don't use too much weight. Begin by holding a kettlebell in your throwing hand above your throwing shoulder. Push the kettlebell straight up into the air, keeping it in line with your shoulder, then bring it back down to its original position. Do five sets total, with each set consisting of the following number of repetitions: 15, 15, 12, 12 and 10.
Cleans
Do cleans to increase your shoulder and overall upper body strength. Begin by squatting and holding the kettlebell in your throwing hand between your legs. Stand up by driving off the balls of your feet and pull the kettlebell up until it reaches the height of your shoulder. Quickly drop back down into your starting position and repeat the movement. Do five sets total, with each set consisting of 25 repetitions.
Two-Finger Throw
Perform this movement to increase the strength in your pointer finger, index finger, wrist and forearm muscles. Stand straight up while holding the kettlebell with just those two fingers on your throwing hand side. With your wrist facing forward, swing the kettlebell up to waist height using just your wrist and two fingers, then return the kettlebell to its original position. Do five quick and controlled sets, each consisting of 25 repetitions.
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