Ever wonder how small baseball players like New York Yankee second baseman Dustin Ackley (190 pounds) can smash the ball out of the park? Ackley may not look physically imposing, but he has the perfect balance of strength, power, mobility and speed that is needed to forcefully swing a bat.
Regardless of how "natural" your swing is, you can develop your hitting power with proper training. The TRX Rip Trainer a piece of resistance equipment that is an ideal tool for this, because you can perform exercises that mirror swinging a bat. Training in a similar movement pattern will increase strength, power, balance, mobility and coordination in the same muscles that you use when you're at the plate.
Working these muscles with the Rip Trainer will help prevent injury. A baseball swing is a violent movement, and strong muscles on both sides help decelerate the bat and reduce stress on your body. Want more personalized training recommendations? Take our quick assessment quiz to get a customized workout plan that focuses on your specific sport and injury prevention needs.
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So, next time you hit the weight room, grab a Rip Trainer and do the following three exercises (demonstrated in the video above). Perform them two to three times each week, 8-12 per side.
Rip Stack
This exercise develops a "rock solid" core for enhanced power and durability throughout the season. Developing maximal core strength is an integral part of power production and should not be neglected.
- Stand sideways to the anchor with your feet in a parallel stance
- Rotate your hips, spine and shoulders as a "cylinder" away from the anchor point while holding the bar perpendicular to your body
- Hold the bar at the end range for 10 seconds, rest for 3 seconds and repeat
Rip Rotation
The Rip Rotation is designed to increase mobility in the ankles and hips, while activating the core. Mobility allows for increased range of motion and fluidity through multiple joints. Without proper mobility, speed is diminished and injuries are more likely to occur.
- Stand sideways to the anchor with your feet in a parallel stance
- Rotate your hips, spine and shoulders as a "cylinder" away from the anchor point, while holding the bar perpendicular to your body
- Control the recoil allowing your "cylinder" to rotate back toward the anchor
- Repeat with an aggressive concentric contraction and a slow and controlled eccentric contraction back toward the anchor
Rip Samurai Strike With Step
The final exercise in this series is a continuation of the Rip Rotation with the addition of a striking motion (a simultaneous push and pull on the bar) to accelerate the bar end and produce greater velocity. The added step is designed to maximize rear hip stability and power. Once this movement is fluid and controlled, start performing it at high speed.
- Stand sideways to the anchor with your feet in a parallel stance
- Rotate your hips, spine and shoulders as a "cylinder" away from the anchor point
- Simultaneously push with your hand closest to the resistance cord and pull with your opposite hand
- Step forward six to 12 inches with your lead leg while striking
If you've yet to purchase your TRX Rip Trainer, get it here.
This workout also appeared on STACK.com and is by Pete Holman, inventor of the TRX Rip Trainer.
