Baseball Weight Training Exercises

Baseball players must develop strength in their legs, shoulders and arms, like other athletes. Therefore, they often lift weights throughout the year, sometimes training harder during the off-season. There are several key baseball weight training exercises that can help you hit a ball farther or throw the ball harder. However, it is best to work out on days when you do not practice or have a game.

  1. Bench Press

    • Do bench presses to build upper body strength for baseball. Start out doing three sets of 12 to 15 reps on bench press the first four to eight weeks during pre-season, according to Sports Fitness Advisor. Do six to 10 reps on bench press during the mid pre-season for about six weeks. Alternate higher and lower reps as you do two chest workouts per week during the baseball season. Grab a barbell from the bench rack and position it above your chest. Inhale as you lower the weight to the center of your chest. Exhale as you push the weight back up by fully extending your arms.

    Squats

    • Perform barbell squats to build up strength in your quadriceps, the muscle at the front of your thighs. Perform three sets of 12 to 15 reps during your first four to eight weeks of pre-season training. Drop down to six to 10 reps for the next six weeks. Do squats once per week, alternating between higher and lower reps each week. Start by positioning the barbell across your shoulders. Bend your knees until your thighs are parallel to the floor. Force yourself back up by straightening your legs and driving the weight upward.

    One-Arm Rows

    • Build upper back strength for throwing and hitting with one-arm rows. Place your left knee and hand on a bench. Extend your right leg behind you. Reach down and grab a dumbbell from the floor that you can lift for 12 to 15 reps. Pull the dumbbell up toward your outer chest, then lower it back down. After you complete your reps, place your right knee and hand on the bench and lift the dumbbell up and down with your left hand. Perform four sets of this exercise with both arms twice per week.

    Side Lateral Raises

    • Perform side lateral raises to build shoulder strength for throwing and batting. Grab two 20-pound dumbbells to start. Place the dumbbells at each side using an overhand grip. Raise each dumbbell up simultaneously on each side to shoulder height, then lower the dumbbells back down. Do three sets of eight to 12 repetitions as you gradually add more weight each set.