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April 21, 2018



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The Pitcher’s Wrist

My Favorite Exercise

On the hillTraining of the wrist and finger musculature is important for the pitcher because the forces that are accumulated throughout the pitching motion are transferred to the ball through the wrist joint.  The finger muscles used in the delivery of the ball insert on the inside of the elbow making their strength additionally important to elbow health.
For these reasons, training the wrist is an important addition to a pitcher’s workout.  Here is one of my many and favorite exercises.  The way it positions the fingers makes this skill-specific.  The varied positions match the fastball and curveball wrist movements.

Plate-grip wrist exercise:  two grip positions
Photo 1,2,3, and 4:  hammer-grip wrist flexions (curveball strength)
Photo 5 and 6:  standard-grip wrist extension and flexion (fastball strength)

Start Finish
hammer wrist (radial flexion) hammer wrist (radial flexion)
Photos 1 and 2:  hammer wrists (radial flexion)
   
Start Finish
hammer wrist (ulner flexion)
Photos 3 and 4:  hammer wrists (ulnar flexion)
   
Mid-range of extension Mid-range of flexion
Photos 5 and 6:  standard-grip wrist extension and flexion