Home 2023 September

Hand Size, Anatomy, and Tissue Extensibility

Here is my hand (at 5-8) compared to the hand of a pitcher who is 6-8. Meanwhile, the baseball is the same size for both of us.

To manipulate the baseball, he has to close his hands more.

Meanwhile, me holding a baseball keeps me a bit closer to the anatomical position.

Now, consider that many of the muscles that work to close the hands (flexors) actually attach on the medial epicondyle via the common flexor tendon.

Therefore, a lot of extra tone further up the chain can come from longer term density changes at the hand. We usually talk about working proximal to distal, but in this case, the distal (hand) can impact the proximal (elbow) heavily.

Doing more targeted manual therapy, range of motion, and strength work at the wrist/hand has been a big difference maker for us. And, in many cases, it helps to make more of your proximal changes "stick" a bit better. You're most likely going to find the biggest areas of "density" along the thumb, and then along the pinky side of the hand.

Try digging in on the soft tissue structures of the hand in throwers; you might be surprised at what you find.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Read more

Our Favorite 3D Strap Drills – Installment 2

I'm back with the second installment of our series on our favorite 3D Strap exercises at Cressey Sports Performance. In case you missed it, be sure to check out Part 1 from Ethan Dyer. Here are four more CSP "regulars:"

1. 3D Strap Assisted Coil from Low Setting - this an awesome "feel" drill for athletes who need to grasp how to leverage the transverse plane (hip rotation) during lower extremity contributions to rotational power.


2. 3D Strap Lateral Lunge w/Rotation to Slantboard - this variation builds on the previous option, as you get more range of motion and speed of movement into the coil.


3. Split-Stance 3D Strap Hip Airplanes - this is an excellent drill for making mobility stick after traditional ground based drills and positional breathing.


4. Adductor Stretch with Offset 3D Strap Assisted Extension-Rotation - here's a great combination hip and thoracic mobility drill. Normally, it's super advanced, but the strap assistance helps athletes to tap into more of their ROM by minimizing how much they have to compete against gravity.


As you can see, these 3D straps add a ton of options to your training bag of tricks. I'd strongly encourage you to check them out at www.WhatsThatStrap.com and enter coupon code CRESSEY at checkout for free shipping on your order.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Read more

Grip Strength for Baseball Hitters

Today's guest post comes from Scottsdale-based physical therapist Dan Swinscoe. He's been a great resource (and friend) to me over the years, and this post will show you yet another reason why that's the case. Enjoy! - EC

Sometimes finding what you’re looking for can be as close as the hand in front of your face. If performance enhancement for baseball is what you’re looking for, keep staring at that hand – because the strength of that hand is what we’re talking about today.

Two reasons, one for each hand, to consider that hands are important to your performance. First, they are the only body part that interacts with the bat and the ball. Secondly, our brains have more surface area dedicated to just the hands than any other body part except the lips.

With those two facts in mind, it seems reasonable to consider them as important to baseball performance. Also, research is suggestive of grip strength being correlated to both throwing velocity and bat speed. So, there’s actually three reasons for you.

If we think of you first as a person before a player, there are other benefits that matter off the field, too. Studies show people with greater grip strength have less cardiovascular and other types of chronic disease. In fact, it is now being referred to as an “indispensable biomarker for older adults” and directly correlated to longevity. The stronger the grip, it seems, the healthier you are.

Knowing that grip strength is important for our general well-being and for our performance within the sport, it makes sense to ensure grip strength gets some attention with our training. But how? What’s the best way to improve grip strength as a baseball player? Is the grip work that naturally comes with lifting weights enough? Does it matter if I’m a pitcher or a position player?

Many popular exercises to improve grip strength for baseball include things that isolate the hands: squeezing spring-loaded grippers, squeezing putty, or opening and closing the hand in a bucket full of rice. These exercises will make the hands tired, but that’s all. Because they train the hand in isolation – disconnected from the rest of the body – they’re limited in how much benefit they can provide for on field performance.

No body part works alone. In baseball, we often say “strong arm” when referring to a throw. In really, it’s the whole body that made the throw happen. If it was only the arm, you’d throw just as far sitting down as you do standing up, and we all know that isn’t true.

When swinging the bat, energy comes from the ground up. It is transferred from our legs through the core, to our arms, and finally to the bat. Any break or “leak” of energy along that kinetic chain ultimately limits the ability to transfer power to the ball from the bat. We want to be strong throughout that entire chain. Renowned biomechanics researcher Dr. Stuart McGill refers to this as “grip athleticism.”

Other exercises used for training baseball players like deadlifts, farmer carries, and kettlebell swings are much better. With these, your grip is an extension of the arm into the body and legs, instead of isolating it and training it alone. This is what you want. But even these great exercises also have limitations as they relate to baseball.

The limitation with these resides in the direction of the resistance. In these exercises the force you’re resisting tries to open the grasp along the line of the fingers, and the athlete tries to close the grasp along that same line. If you’re a pitcher, this is just fine. However, for a hitter, this is incomplete because when swinging a bat, there’s also force across the palm perpendicular to the finger line. When batting, my hands not only have to keep my fingers closed, but they must also resist the force perpendicular to my fingers that can open the hand and prevent me from delivering force through the barrel. The force will be directed one way for the top hand and the opposite way for the bottom hand.

It’s good to remember that as much as the batter hits the ball with the bat, the ball also hits the batter with the bat. This is Newton’s third law. Every action has an equal and opposite reaction. Thus, there is a torque across the palm in a “thumb-pinky” orientation that needs to be addressed in our training but most conventional grip exercises miss it.

Squaring up a round ball with a round bat is hard enough. We don’t want a lack of grip strength to be the reason for weak contact and decreased performance.

Position players really need exercises that challenge grip in this direction, too. The exercises mentioned above don’t account for that. Below are sample exercises I like to challenge this alternate angle of grip as needed for batting.

1. Jet Wings - Named after the pointy tip at the end of a jets wing, the idea here is to maintain your plank as you walk while your arm is out to your side. You work to keep the club bell horizontal despite gravity wanting to twist it. I use sets of 10-30 seconds.


2. Club Bell Halos -This is another standing plank. Keep your body and head still while you circle the club bell around your head, both clockwise and counterclockwise. I typically use sets of five in each direction. You can vary the stance also to add complexity to the challenge.


3. Kettlebell Horn Curls - This is so much harder than it looks. I love the challenge to the hand, forearm and elbow. I program this like regular curls. They’re just harder.


4. Single Arm Hangs - The key to this drill is to let go with one hand slowly, then try to hang on while your body rotates each way. Once the natural rotation stops, the rep is over. This is another one that is much harder than it looks. Sets are usually 1-5 reps. Make sure you do this after swings, deadlifts, etc., as it really cooks the grip.


5. Club Bell Chops – Use the top or bottom hand. The idea is that you resist the twist that comes with the chopping motion as we mimic bringing the bat toward the ball. We usually do sets of 5-10. If someone can do 10 reps cleanly, it’s time for a heavier club.


I have yet to work with a player trying these exercises for the first time who didn’t immediately “feel” the benefit and want to do them more. I think they’ll be a nice addition to your training if you aren’t already using them.

About the Author

Dan Swinscoe, MPT, CSCS is a physical therapist and strength coach in Scottsdale, AZ with over 30 years experience helping athletes move, feel and play better. His clinic is Train2Win Rehab and Performance. (www.T2WClinic.com). His online resources can also be found at www.FixYourFunction.com.

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Read more
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series