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April 21, 2018

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The Pitcher’s Wrist

My Favorite Exercise

On the hillTraining ofthe wrist and finger musculature is important for the pitcher because theforces that are accumulated throughout the pitching motion are transferred tothe ball through the wrist joint.  Thefinger muscles used in the delivery of the ball insert on the inside of theelbow 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 andcurveball wrist movements.

Plate-grip wrist exercise: two grip positions
Photo 1,2,3, and 4:  hammer-grip wrist flexions (curveballstrength)
Photo 5 and6:  standard-grip wrist extension andflexion (fastball strength)

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