Baseball players train hard in the weight room to improve performance. The kettlebell--originally a Russian weight-training device made from cast iron--provides a unique approach to sport-specific training for baseball players. Training with kettlebells can be difficult at first, but can provide improvements on the field.
Function
Traditionally, kettlebells are weight-training devices that improve strength, power, speed, core stability and coordination. The full-body exercises executed with the kettlebells train all of these physical traits. Improving these can lead to improved baseball performance.
Benefits
Kettlebells allow for sport-specific training that matches the intensity and metabolic demands of the sport. Training with kettlebells has a number of benefits, including improved power and speed, increased grip strength that improves bat speed, stronger shoulders, increased hip and shoulder mobility and a decreased risk of injury.
Considerations
Take into consideration the time in the season for kettlebell training. Different exercises and training programs will be necessary based on the time of year. Off-season, in-season and pre-season periods will all need different kettlebell exercises. The off-season will focus on overall strength, with pre-season exercises focusing on sport-specific movements and in-season workouts achieving strength maintenance. Consider the athlete's ability when designing your programs and start with basic exercises.
Sample Workout
The number of exercises that can be performed with a kettlebell are endless. Some of the best exercises that relate to baseball are the power clean, snatch, front squat, kettlebell swing, shoulder press and reverse lunge. Each exercise has its own unique relationship with baseball. For an in-season workout, perform three sets of 15 repetitions of each exercise with a maximum of one minute of rest between sets.
Warning
Many of the exercises performed with a kettlebell have unique movement patterns associated with them. The unique movements should be mastered with light weights and low repetitions before increasing the intensity, weight and repetitions. Learning proper form is crucial to the overall success of kettlebell training. Avoid upper-body-focused exercises if a player has a sore or injured arm.
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