Grip Training for Baseball

Captains of Crush Grippers: maximum grip strength for increased bat speed, power

Grip training for baseball is unique: it demands an all-around approach. You can't get away with doing only crushing (flexor) work and wrist curls, for example. You'll blow out your UCL in no time (trust me). You might add a little hump on your fastball and you'll have a quicker bat, but with baseball depending so much on the hands and grip, an abriged grip program will leave you at serious risk for injury.

To take full advantage of your grip training, you will want to maintain an antagonist balance, working your flexors and extensors, your pinch and crush grip, ulnar and radial deviation, pronation and suppination, extention and flexion.

All of this is a fancy way of saying vary your grip training.

Wrist Reinforcer: increase bat control and speed

The many benefits of a good grip program include: increased bat control and speed, sharper rotation on your breaking pitches, more movement on your fastball, more control and better arm action with your circle change, a few more velo points on your fastball, and a more powerful swing through the zone.

For pitchers, aside from the obvious benefits of a stronger grip, the main reason to focus on an all-around grip program is to protect the elbow. Having a strong grip and lower arm takes pressure off the UCL. There's a reason for this: the collateral ligaments hold the elbow joint together and prevent dislocation, and they are put under extreme stress when throwing. The flexor muscles of the forearm, however, attach at the elbow and also provide stability to the joint, and when these muscles are antagonistically strong, you have much more support in the UCL joint.

You will want to find what works best for you and tailor the routine to your position and strengths/weaknesses, but here's an example of a complete grip training program:

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Expand-Your-Hand Bands: pitchers, this is your best friend

Baseball grip strength routine: twice a week

Day 1 (Monday)

1. Warm-up – light CoC gripper (Guide or Sport), 2 sets, 10–15 reps
2. 2 sets with moderate CoC gripper (No. 1 or No. 1.5), 5–8 reps
3. 1 set of 1–3 reps with tough CoC gripper (No. 1.5 or No. 2)
4. Wrist Reinforcer or Heavy Hammer II Leverage Bar – 3 sets with each hand, medium weight until fatigued, 15–20 reps
5. Rolling Thunder or thick-bar deadlifts – 2 sets moderately heavy, 6–8 reps
6. One Wicked Wrist Roller - burn out
7. Expand-Your-Hand Bands – 3 sets x 15 reps

Put a new spin on your lower arm training with the Twist Yo' Wrist: hit everything from your elbows to your fingertips for a stable platform for handgun shooting, endurance, and better accuracy. Give it a turn for strong wrists in all directions and a new way to pump up your forearms, training your grip strength at the same time. The Twist Yo' Wrist trains both your grip, wrist and forearm, and the movement is radial and ulnar deviation--picture opening a jar of peanut butter with one hand on the lid, the other on the bottom of the jar and twisting. It is designed so that you train both concentrically (winding up the cord) and eccentrically (allowing it to unwind under control).

Twist Yo' Wrist: the moevement is radial (thumbs up) and ulnar (pinkies up) deviation, and the results will show on the field

Day 2 (Thursday)

1. Warm-up – light CoC gripper (Guide or Sport), 2 sets, 10–15 reps
2. 2 sets with moderate CoC gripper (No. 1 or No. 1.5), 5–8 reps
3. 1 set of 1–3 reps with tough CoC gripper (No. 1.5 or No. 2)
4. Wrist Reinforcer or Heavy Hammer II Leverage Bar – 3 sets with each hand, medium weight until fatigued, 15–20 reps
5. Rolling Thunder or thick-bar deadlifts – 2 sets somewhat heavy, 6–8 reps
6. Twist Yo' Wrist - medium weight until fatigued
7. One Wicked Wrist Roller - burn out
8. Expand-Your-Hand Bands – 3 sets x 15 reps

Zenith Gripper (Trainer or 1) - off days - 10-15 reps, 2-3 sets, active rest work
Expand-Your-Hand Bands - off days - 10-15 reps, 2 sets