Who Knew Biceps Curls Were The PERFECT Exercise for Pitchers?!?
Posted on Wednesday, May 6th, 2009
Hey Guys,
So…as you know, I would say that when it comes to baseball training and conditioning
I’ve been around the block.
I’m not saying that I’ve seen EVERYTHING, because I’m a true believer that if you just open
your eyes, you can learn something new each and every day.
However, I have seen lots of stuff being done in Major League Weight Rooms, local gyms, and
by various trainers that would make you just shake your head and wonder aloud…
“What the heck does that have to do with baseball?!?”
Well, in some circles…the biceps curl exercise (yes, the same old boring version that has been around
since the days that Arnold and his buddies were doing them just to showcase their arms for the girls
on Venice Beach) has unfairly gotten knocked as having no place in a true baseball or pitcher’s workout
program.
While that may be true, because the standing biceps curl isn’t either a particularly athletic or functional
exercise as it relates to the pitching motion…it doesn’t mean that we never want to strengthen them and
instead only focus on the muscles that we “think” control the pitching delivery.
We have a tendency to focus ONLY on the muscles that generate the forward motion….but neglect those muscles
behind the scenes that “CONTROL” that forward motion. Remember, as I’ve written about on here before, a failure to
consider these “cameo actors” can ruin even the biggest blockbuster movie!
See my point?
So….the question then becomes, how can we work the biceps in a way that is more functional to what we really do
when out on the mound?
Glad you asked.
The Cable Curl and Crunch does just that from a standpoint of tying in the lower body and core.
In a subsequent post, I will show you another variation that will work the biceps more in their role as
the decelerators of throwing. But for now, lets make the classic Arnold Barbell Curl a bit more useful
for you guys whose goal it is to fans in the “STANDS” who cheer your every move, instead of fans in the
“SAND”!
That said…….the Cable Curl and Crunch
Best in health and baseball,
Jeff
Our web site should be up and running by next week, maybe sooner.
We get the same questions and our answer has been, tone and strengthen not bulking up. Pretty generic.
The only problem I had is my inability to veiw the video on cable curl and crunch. I have tried several ways , but as yet no luck. Any Ideas? How is it loaded?
Edd Eaton
What about hammer curls? Are they bad? Because when I do them, sometimes I feel a little pain in the front of my shoulder?
Hi Edd
You can check out the video directly on youtube by going to http://www.youtube.com/watch?v=ZlWqFky_puY
As far as the whole “bulking” up issue. Certainly I’m never in favor of “bulk” when it comes in the form of nonfunctional muscle gain. However, if someone were to put on some size and still maintain their flexibility and joint mobility, the associated strength gain would be a benefit to the young athlete when he stepped onto the mound.
Jeff
Hey Steve,
Hammer Curls are actually a safer version of a curl because they remove some of the strain on the biceps tendon with the “neutral” positioning of the hands throughout. Remember, the biceps do not only flex or bend the elbow, but they also supinate or turn the wrist and hand palm up. When the hand is kept in neutral (with the thumbs pointed up to the sky), the biceps is less involved (but still enough to improve it’s strength), while the supporting muscles of the forearm like the brachialis and brachioradialis are called on to help out. The pain that you’re feeling in the front of the shoulder may in fact be stemming from an inflamed biceps tendon (that could initially have come from the traditional dumbbell curl), and if it is still sore from the hammer modification, I would recommend you lay off all versions of curls until the pain subsides. When you resume curling, use the hammer curl only. Let me know how you progress.
Jeff
Ok thanks Jeff, but I have another question. Can having an inflamed biceps tendon effect the way you throw? Because when I try to throw it bothers me a little bit and I cannot seem to accelerate my arm as quick as I used to?
Steve,
Jeff is right. I also had shoulder pains when I started doing hammer curls as well. I found that the pain subsided when my chest was out and shoulders blades pinched. I believe this also may be the proper position for hammer curls. It also bothered my shoulder more doing hammer curls with the cable than dumbbells. Hope it helps!
Jeff,
I totally agree with you when it comes to bulking… I always worked out just to strengthen and tone. I really started noticing improvements in strength and velocity when I started “bulking”. Funny thing is… I have been “bulking” for 6 months and have gained mass but have a long ways before I get “too big” to pitch. I’ve also kept up with my flexibility and have become MORE flexible over the months.
Steve….absolutely! Remember, along with the muscles of the rotator cuff and midback/scap area, the biceps is one of the decelerators of the throwing motion. The reason you feel the discomfort as you throw the pitch and not when you wind up is because of the demand on the biceps to slow down the extension of the elbow to protect the elbow joint. Now picture an inflamed biceps tendon and ask it to do the same job…..not a very nice thought! Give that arm of yours a break for a bit and let it calm down. Then, resume with the hammer curls instead of traditional dumbbell curls….Jeff
Philip….thank you for providing living proof and dispelling the myth of lifting only for tone. Guys, the goal is functional strength here. A byproduct of proper strength training is a gain in muscle size. Again, if flexibility is maintained through regular passive and active stretching, there is no need to worry about the increased mass. Increased lower body strength sets up the foundation for a more powerful and efficient delivery. Upper body and core strength “control” the power and momentum generated below. Keep up the good work Phil! Jeff
Hey guys, I’m a 35 y.o R handed pitcher who hasn’t abandoned competing & I’m in need of some expertise. Where can I get my hands on a COMPLETE strength & conditioning regimen that’s MLB caliber? I currently have the time & desire to train 5-6 days a week and have been doing so for approximately 5 months. I am also a starter on sundays in my wood bat league for 25+. I want the most of out my training and feel I’m leaving a lot “on the table”. Can someone help me?? Jeff, thank you for the video’s and any additional insight you can provide. I appreciate all input & comments, knowledge = POWER!
Wishing ALL continued baseball health,
Mike
I will definitely take your advise. Thank you very much Jeff I appreciate you answering my questions.
Hey Mike,
So happy to see you are keeping the dream alive! Far too many athletes give up just when they are on the cusp of realizing their goals, even if for just a moment. I applaud you and also your effort to find the absolute best source of information that you can use to help you reach your goals. As far as recommendations, obviously…I am biased, but for a valid reason I would think. The Major League Insider Training manual was written during my time as a major league strength coach and physical therapist for the NY Mets. It is a direct reflection of the work that I did with David Wright (from a position player side of things) and Johan Santana (from a pitching standpoint). There are core programs included that were developed specifically for John Maine and Tom Glavine as well as a long tossing program that was generated from hours of talking with some of the greatest to ever step on the hill regarding their arm preparation. I’m sure that if you do choose this manual as your COMPLETE MLB caliber guide, you will certainly see why I stand behind not only the quality of this tool, but also the names and reputations of the guys who were such a large part of creating it….the guys who have not only played in the big leagues, but excelled there. Best of luck in your continued pursuit of your dreams! Jeff
hello jeff, im currently playing at Brevard Community with Ernie Rosseau as the head coach. Im going to be the number 1 there next season and Coach Rosseau wanted to give me the Johan Santana workout, but it was too big to send through email and too many pages to print. I was wondering if there was any other way to send it to me?
thanks,
jordan wellander
Do you recommend bicep curls because they are directly connected with the pitching motions?