10 Exercises NOT to do!

and 3 that you should be doing, according to SCIENCE!

Video and explanations of how we trained a pro player below

Just Hit The Gym -

Ever heard someone say this "if you want to hit or throw harder, just go lift some weights.”

In this article we are going to go over why alot of your favorite exercises may not only "NOT" help you perform better but may actually inhibit your progress to hit and throw harder.

10 most ineffective exercises


Below we will show you 3 that are super effective

1. Bench press

2. curls

3. squats

4. pull downs

5. tricep extensions

6. shoulder press

7. RDL’s

8. Pull ups

9. Dips

10. Lunges


Sport Specific Training -

How often do those motions happen in hitting or throwing?

If you said to yourself…. hey this is like half the exercises you can do in the gym…. yes…. thats true. The point is, these exercises are great for getting big and bulky and looking awesome on the beach and each of them will help you gain general strength. Aside from the fact that getting big also tends to reduce range of motion these exercises also don’t work in the “plane” of motions necessary for highly effective baseball motions or mechanics aka throwing and hitting.

Ok yes, there is something to be said about gaining size and overall strength. To an extent gaining size in general and general strength is needed to help create momentum and force but for those of you that know science, you know there is a scale called the force vs velocity. Heres the SCIENCE!

The Science


Force vs Time -

Theres a point where gaining size to gain strength becomes a point of diminishing returns!

Why we are including this graph is to show, that based on hundreds of studies, there is a threshold for gaining strength and size. Past a certain point it will actually cause you to perform worse, lose mobility and slows explosive movement and power.

The answer is not getting bigger, its training specific movements and motions that best resemble your proper sports mechanics.


Back to that “plane” point. What does that mean? Short story, that means you should be doing exercises that directly mimic the motion of the activity you are attempting to perform. Most of those exercises above only perform up and down motions or push or pull motions with the arms or legs…. how often do those motions happen in hitting or throwing?

How We Do It

Rotation and Linear Movement

We spend most of our efforts training the first movement, which is a "linear" movement and second, the two "rotational" movements” and here are our 3 favorite exercises to train the lower half to both rotate and move in a liner motion.

Step 1 - Linear Movement

 This is an MLB Pro player we have trained in the offseason for years.

Hear his thoughts on this drill at video marker 2:03

The linear movement is the first move the lower half makes in the baseball swing or the forward pitching motion. To strengthen the muscles to promote a more powerful first move, we attach rubber resistance tubing to our hip trainer and have the athletes do an explosive "side hop!" This motion engages the muscles needed to create the most functional first motion in the baseball hitting and throwing motion.

Step 2 - Resisted Training

 This is an MLB Pro player we have trained in the offseason for years.

Hear his thoughts on this drill at video marker 1:58

The second step in the hitting or throwing motion is the lower half rotates and subsequently pulls the top half and arms through to complete the motion. To strengthen the rotation movement, we attach the resistance bands across the front of the hips to "resist" the turn of the hips. Essentially, this is weight training! But in this version, we are doing weight training in the "plane" of the actual motion of the hitting and throwing motion. Once the bands are removed, athletes will notice that their hips come flying through in the natural movement of the proper baseball mechanics. Performed over time, these muscles will develop like any other sports training exercise.

Step 3 - Assisted Training

 This is an MLB Pro player we have trained in the offseason for years.

Hear his thoughts on this drill at video marker 1:51

In this third step, we attach the resistance bands to the opposite side of the hips. The athlete steps out away from the bands anchor point and performs the normal hitting and throwing motions and this time, instead of the bands resisting the turn, they actually assist the hip turn. This is "assistance" or "overspeed" training.