Every player must understand the importance of baseball core exercises. The core is responsible for almost every movement involved in pitching, hitting, and running. Without a strong core, you will have a weak foundation for these explosive movements. Players who focus on building greater core strength, stability, and explosion are guaranteed to see increases in velocity, hitting power, and running speed.

In this post I will highlight some of the best core exercises for baseball.

If you’re not sure what the core is, the core encompasses the abdominal muscles, back muscles, hips, hip flexors, groin, and glutes.

Some Popular Core Exercises for Baseball

Squats

Squats are pretty much the most effective core training exercise on the planet. Not only does it take sufficient core strength and stability, you must have leg strength and balance in order to successfully perform squats. Every baseball player should be utilizes squats in their strength training routine. If you’re worried about the barbell resting on your back, then you can use front squats.

Lunges

Lunges are an excellent glutes, hamstrings, and quads exercise, but they are also an effective core exercise as well. With every lunge, you must stabilize the core to maintain proper balance. Lunges can be performed in a variety of ways including barbell lunges, dumbbell lunges, and reverse lunges.

Deadlifts

Deadlifts are essential for any player looking to increase core strength and development. This exercise will primarily target the back, hamstrings, and glutes.

Planks

Planks are undoubtedly one of the best core exercises for increasing stability and strength. Players can utilize front planks, side planks, side planks with scapular loading, weighted planks, single leg planks, and dozens of other variations.

Planks will increase strength in the abdominal and lower back muscles.

Medicine Ball Training

Medicine balls are practically designed to train the core. Some of the most popular medicine exercises that will sufficiently hit the core are rotational throws, med ball slams, Russian twists, granny tosses, and over the head explosions.

Dumbbell Bench on Exercise Ball

Bench pressing dumbbells on an exercise ball is an effective way to train the upper body and the core all with one movement. It takes a considerate amount of balance on the ball, and this balance comes from core stability.

The most important thing to take out of this article is that baseball core training should be structured around compound exercises. If you didn’t know, compound exercises are designed to train multiple muscles at one time. This is why squats, deadlifts, dumbbell bench are so effective for training the core.

I hope this gave you some ideas about baseball core exercises, and I recommend implementing some of these workouts into your current routine.