Does strength training improve batting? How to strength train to hit further
Many people probably struggle with not being able to hit the ball as far as they want.
To increase batting distance, it's important to develop a swing that efficiently transfers power and to build strength through muscle training.
This article explains the importance of muscle training for batting. It also introduces muscle training methods to increase hitting distance, so if you're struggling to hit further, please refer to it.
[About the Author of This Blog]
Minoru Hirohata, CEO of Amazing Inc., known as Minolman
Played for the strong teams of Hirakata Boys - Osaka Toin High School - Aichi University - JR Tokai
Won the Giants Cup and served as captain during his time at Osaka Toin. Experienced victory at the Meiji Jingu Tournament.
As a pioneer in baseball instruction, he boasts over 200,000 followers on YouTube and Instagram.
Should you do "muscle training" to increase batting distance?
To increase batting distance, building strength through muscle training is essential.
While developing a batting form that effectively transfers power is important, if you don't have basic power, the ball won't travel far.
Muscle training offers the following benefits:
・Increases swing speed and hitting distance
・Stabilizes batting form and increases contact rate
Increasing swing speed will allow you to keep the ball closer to your body, which will also improve your ability to handle breaking balls. Thus, muscle training not only increases hitting distance but also improves batting itself.
Areas to train to improve batting
Here are the areas you should train to improve your batting. The four key areas to focus on are the "glutes," "arms," "back," and "core." We'll explain each in detail below.
Glutes (Gluteus Maximus)
The gluteus maximus is the largest muscle in the buttocks.
It plays a crucial role in hip extension (kicking the leg backward), external rotation (rotating the leg outward), and abduction (moving the leg away from the body).
The gluteus maximus significantly impacts weight transfer during the swing and hip rotation. Strengthening the gluteus maximus leads to core strengthening and increased power at impact, which will greatly affect hitting distance.
Arms (Biceps Brachii & Triceps Brachii)
The biceps brachii is the muscle that creates the "bicep bulge" and is located on the front of the upper arm. The triceps brachii, on the other hand, is located on the back of the upper arm and is a larger muscle than the biceps brachii.
In batting, these muscles affect a smooth bat swing and the push-through at impact. Muscle training can make the swing smoother and strengthen the push-through force, thereby increasing swing speed.
Back (Trapezius, Latissimus Dorsi, Erector Spinae)
The trapezius, which spans the shoulders and upper back, the latissimus dorsi, which spreads across the sides and under the armpits, and the erector spinae, which runs vertically along the spine, are all back muscles. Strengthening these muscles significantly impacts batting performance.
Strengthening the back muscles enhances the force with which you push the ball with your hands, thereby increasing swing speed.
For example, Masataka Yoshida of the Boston Red Sox and Tomoya Mori of the Orix Buffaloes, despite not being large in stature, boast hitting distances comparable to other players. Both players leverage their strong back muscles for explosive swings that arch their bodies, increasing their hitting distance.
Core
The core refers to the collective muscles of the torso, including the abdominal, back, and gluteal muscles. These muscles play a crucial role in maintaining posture and enhancing overall athletic performance.
In batting, the core acts as the "axis." Strengthening the core improves all aspects of batting, such as swing speed and stability.
Furthermore, strengthening the core also helps prevent injuries, so it should be trained from the perspective of continuing to play the sport for a long time.
[Can be done at home] Muscle training exercises to improve batting
Here, we introduce muscle training exercises effective for improving batting.
The training introduced below can be easily done at home, so please try to practice it whenever you have free time.
Muscle training exercises to strengthen the glutes
Squats are effective for strengthening the glutes. Squats not only train the lower body but also the abdominal muscles, leading to core strengthening.
When performing squats, be careful not to let your knees extend past your toes or turn inward. Continuing to train with incorrect form can lead to knee injuries. Check in a mirror to ensure you are training with the correct form.
There are also squat training machines available, which are recommended for athletes who want to train with added resistance.
Muscle training exercises to strengthen the arms
To strengthen your arms, arm curls, wrist curls, and dumbbell kickbacks are effective.
When performing these exercises, always strive to use correct form and appropriate resistance. Continuing to train with incorrect form increases the risk of injury. Perform the exercises while looking in a mirror to confirm that you are using the correct form.
Also, the appropriate weight for muscle hypertrophy is considered to be a weight that causes failure after 8 to 10 repetitions. Understand your own suitable resistance and train with that appropriate resistance.
Muscle training exercises to strengthen the back
Dumbbell bent-over rows are effective for strengthening the back. Pulling the dumbbells towards the base of your legs tends to stimulate the latissimus dorsi and teres major, while pulling them towards your solar plexus tends to stimulate the lower trapezius and rhomboids.
Also, the following video introduces recommended bodyweight exercises for strengthening the back. If you're interested, please watch it.
There are several key points to pay attention to regarding training form, so ask a training partner or family member to confirm that you are performing the exercises with correct form.
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Core muscle training exercises
Training with resistance bands is effective for strengthening the core. The specific method is explained in the video below.
First, prepare a resistance band and step on it with the toes of your pivot foot. With the band still underfoot, open your stance as if you were swinging, twist your body as if punching diagonally forward, and hold for 5 seconds.
In this position, check if you feel your shoulder blades opening up. If your shoulder blades are fully open, you are engaging your core. Remember the points where you feel the most strength during the training to develop a powerful swing that utilizes your core.
Professional baseball players who are successful through muscle training
Many professional baseball players have incorporated weight training and achieved results. Among them, Kensuke Kondo and Yuki Yanagita, who play for the Fukuoka SoftBank Hawks, have grown into league-leading home run hitters as a result of their muscle training.
Kensuke Kondo became dedicated to training after being influenced by Shohei Ohtani, his junior from his Hokkaido Nippon-Ham Fighters days. As a result of seriously adopting weight training, he won the home run and RBI titles in the 2023 season.
Yuki Yanagita started serious weight training in college, gaining 20kg. The increase in muscle mass translated into hitting distance, and he rapidly improved to the point of being named a draft prospect.
In addition to the players mentioned above, Seiya Suzuki of the Chicago Cubs and Masataka Yoshida of the Boston Red Sox also demonstrate high performance through thorough weight training.
Summary
To improve batting, it is important to strengthen muscles such as those in the arms, back, and glutes.
The training introduced in this article can be done at home, so try to incorporate it into your free time.
Amazing offers several pieces of equipment to help you improve your batting quickly. Among them, the "HEAD RUN BAT X" is highly recommended as an item that helps increase swing speed. Combine it with muscle training to develop a sharp swing with the "HEAD RUN BAT X".
