Home Baseball Content Exercise of the Week: Heiden with Medicine Ball

Exercise of the Week: Heiden with Medicine Ball

Written on March 14, 2019 at 4:46 pm, by Eric Cressey

Here is a good frontal plane power development exercise that Cressey Sports Performance – FL co-founder Shane Rye introduced recently. Because we aren’t very creative, we just call it a Heiden with Med Ball.

Important coaching cues:

1. The medicine ball (usually 6-10lbs) is held (but NOT bear-hugged) as a counterbalance that helps an athlete load back into the hips on the eccentric component. As such, this is an awesome drill for rotational athletes who tend to drift into the knee instead of loading back into the hip. This side angle should help you to appreciate it better:

2. You’ll notice that the arms still move side to side in conjunction with the lower body pushoff. If the arms aren’t moving, it’s a sign that you are holding the ball too rigidly. You should actually be able to see hip-shoulder separation.

3. Make sure that you are wearing sneakers that provide good lateral support.

4. We’ll usually program 3-6 sets of 4-6 reps, and perform these after a warm-up, but before more aggressive sprint and agility work.

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

Name
Email


LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series