This is a guest post by Jedd Johnson, from DieselCrew.com. Jedd’s passion is Grip training. He has competed in more grip strength contests than anyone in the US, and produced multiple resources on building world class hand strength. He is THE Grip Authority.

When it comes to training the forearms for maximum performance on the diamond, there are many ways to do it.

Historically, the wrist roller has been a commonly used movement for both pitchers and hitters, and while it is effective for building size in the forearm muscles, I think there are better options for building the strength that is going to set you apart from other prospects on the field.

In order to select other options for baseball forearm training, let’s look at the movement patterns of hitting.

As the bat moves through the zone there is a combination of deviation in the wrists and rotation in the forearms.

Deviation of the wrists and rotation of the forearms are movement patterns that are almost completely absent with wrist roller work, especially if it is a supported wrist roller.

If the wrist roller that is used is not supported, then much more rotation take place and a small degree of deviation starts to come into play, but with the non-supported wrist roller, then the upper arms and shoulders are being brought more into the equation, so the there is less of a focus on the lower arm while also increasing the risk for increased cumulative trauma in the shoulder girdle and rotator cuff. I say we scrap the wrist roller altogether and look for a better option. One option I strongly suggest is the Sledge Hammer. (Murph’s note: I AGREE!)

The Sledge Hammer can be used in many plains of motion to strengthen the forearms. Many hitting coaches will tell you not to load the sport-specific movement pattern, for fear of slowing the athlete down or hurting the flow of the mechanics. In other words, the hitting coach may say that actually swinging a hammer the way a bat is swung at the ball may not be a good idea.

Instead, we will use the Sledge to strengthen individual movement components and stay away from the actual mechanics of the swing.

Tire Taps

Tire Taps work ulnar deviation very vigorously. Due to the recoil of hitting the rubber tire, it also promotes wrist stability and pumps up the entire lower arm.

Overhead Slams

With Overhead Slams, we are able to move out of isolation and toward integrating the grip with full-body power. This movement involves the core, the lats, the shoulders, the glutes and back, while staying away from the mechanics of the baseball bat swing.

Front Low Radial Deviators

In order to maintain integrity and balance in the wrist, it is important to work the antagonistic musculature as well. Because we worked ulnar deviation in the other two movements, we need to work radial deviation as well and that can be done with this movement.

Start by gripping the handle somewhere between the middle and the end. From there, raise the head of the hammer up to the parallel position. This can be done for time holds, for repetitions or both.

As you can see, sledge hammer training is nearly boundless. The only limit to how you can use them is what your imagination can produce.

Still, there are countless other methods for effectively training the lower arms, wrists and hands for strength and power on the baseball field. In the coming weeks, I will be unleashing a resource that will change the way athletes train for baseball. More homeruns will be hit, more explosive fastballs will be thrown, and fewer injuries will be taking place from aggressive plays on the field.

If you are serious about your performance on the baseball diamond, stay tuned to DieselCrew.com.

In the meantime, all the best in your training!

-Jedd-

P.S. In June, the feature of the month at The Grip Authority is how to build wrist strength using many other pieces of equipment, besides the wrist roller. Join today to absorb all of the other topics, and get ready to build serious wrist strength.

Current topics at The Grip Authority include: Gripper Training, Rolling Thunder Training, Tearing Phone Books, Bending Horse Shoes, Anvil Lifting, and MORE!

Join The Grip Authority today for just $7! http://www.thegripauthority.com.