Weight training is essential for softball players. Working out with weight brings many benefits: drastically improves your strength, improves your heart health, improves flexibility, and on the mental side, which is equally as important, boosts your self-confidence.
So, we can’t stress enough how important for a softball player is to regularly train with weights. Therefore, we present you with the 5 weight training exercises that you can perform to get the desired results.
Before you start any weight training, it’s utterly important that you warm up your body the way it should be done. This lowers the risk of injuries, improves your blood circulation, and generally prepares your body for the hard exercises that follow.
Just 5-10 minutes of warming up are much better than no warm-up. You can do the following exercises before beginning your weight training:
- Arm Circles;
- Hip Circles;
- Jumping Jacks;
- Jump Rope.
Incline Dumbbell Press
The incline dumbbell press is an amazing exercise that targets your shoulders, chest, and triceps, and improves the strength in those areas of the body.
Sit on the bench, hold both dumbbells above your shoulders, bend your elbow, lower your arm until the dumbbell is against your chest, then raise your arm back to its original position. Remember to breathe and to keep your core engaged. Do 3 sets of at least 8 reps.
Single-arm Dumbbell Row
Another exercise that requires a bench and a pair of dumbbells is the single-arm dumbbell row. This exercise builds upper-back muscles, along with the lower-back muscles and the bicep.
To perform the single-arm dumbbell row, place one arm and kneel with your leg on the bench. Hold the dumbbell with your other hand and lower it until the arm is fully extended. Now bring the dumbbell up, engaging your back muscles while keeping your elbow close. Remember that you must squeeze the shoulder blades and when you finish one side, don’t forget to exercise the other!
The barbell deadlift is one of the most effective exercises for building strength, power, and muscle mass in the lower body. It involves lifting a barbell off the floor with your legs fully extended while holding the weight above your knees.
Place the barbell on the floor and position yourself slightly behind it. Stand with feet shoulder-width apart, bend your knees slightly, and hold the bar with an overhand grip.
Now lift the bar, without bending your spine, bracing your abs, and keeping your chin in a neutral position. As you lift the bar, remember to breathe and to keep your chest up.
Barbell Back Squat
Squats are a great exercise to build strength in the legs. They also strengthen the upper body and core, particularly the abdominal muscles. Squatting can also help to develop balance and stability.
The barbell back squat is one of the most effective exercises you can do for building strength. It’s a great way to train the glutes, hamstrings, quadriceps, calves, and upper back.
The barbell back squat is a three-step exercise:
Step 1: Stand with feet shoulder-width apart, holding a barbell behind your back, and placing it on your rear shoulder muscles.
Step 2: Lower yourself until your knees are bent as for the traditional squat. Keep your feet stable, and don’t lower your chin.
Step 3: Fet back up by pressing your knees into the ground and straightening your legs. Squatting properly is essential for building muscle and strength.
It is important to remember that you should never lift weights that are too heavy. You should only lift the amount of weight that you can handle.
Now let’s work those biceps. One of the most popular exercises for the bicep is the bicep curl. To perform this exercise, hold both dumbbells by your sides, one in each hand. Bend your elbows and bring those dumbbells up.
Now that the dumbbells are all the way up, hold for a moment, squeezing your bicep. Now slowly lower the dumbbells and repeat the procedure. You can also do the variations on the bicep curl: concentration curl, hammer curl, incline dumbbell curl, and more.