Whether you’re Barry Bonds or just a guy in your local work league, you’re bound to strike out at some point in baseball. What separates the two, however, is that sometimes when the pros get frustrated they pull off what looks like an overwhelming feat of strength, but in reality requires some knowledge. This is that missing knowledge to help you look like a stud next time you hit the field. Just to get ready, watch the video below for a compilation of the most epic bat breaks. Recommended exercises: For upper body: Bench press, barbell bentover row, pullup, military press, dipFor power development: Jump squat, power clean, snatch, lunge, heavy medicine ball slam
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Illustrations by Mark Nerys
Step 1
First, strike out. (Bonus points for ending the inning.) Then, step toward your dugout, grab both sides of your wooden—not aluminum—bat near the ends and raise the bat to head height. Also, make sure you’re a powerful human. “More than just being strong, this move takes an explosive person,” says Tracy Baldwin, the strength and conditioning coach for Oklahoma State’s baseball team. “It should not be done by your average guy.”
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Illustrations by Mark Nerys
Step 2
Take a huge breath in, then explosively drive the bat downward while also kicking your knee up toward it. “You’ll be firing that leg in an explosive manner, so everything is gonna be flexed,” notes Baldwin. “Quad, hip flexors, your whole body.”
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Illustrations by Mark Nerys
Step 3
Meet the bat with your lower quad at about waist-level. Make sure your leg makes contact with the bat near the handle, right where it starts to become thicker. That’s the sweet spot. Also, try to drive the bat through your leg. “Be sure that the bat breaks and your leg doesn’t,” says Baldwin with a chuckle.
Whether you’re Barry Bonds or just a guy in your local work league, you’re bound to strike out at some point in baseball. What separates the two, however, is that sometimes when the pros get frustrated they pull off what looks like an overwhelming feat of strength, but in reality requires some knowledge.
This is that missing knowledge to help you look like a stud next time you hit the field. Just to get ready, watch the video below for a compilation of the most epic bat breaks.
First, strike out. (Bonus points for ending the inning.) Then, step toward your dugout, grab both sides of your wooden—not aluminum—bat near the ends and raise the bat to head height. Also, make sure you’re a powerful human. “More than just being strong, this move takes an explosive person,” says Tracy Baldwin, the strength and conditioning coach for Oklahoma State’s baseball team. “It should not be done by your average guy.”
Step 2
Take a huge breath in, then explosively drive the bat downward while also kicking your knee up toward it. “You’ll be firing that leg in an explosive manner, so everything is gonna be flexed,” notes Baldwin. “Quad, hip flexors, your whole body.”
Step 3
Meet the bat with your lower quad at about waist-level. Make sure your leg makes contact with the bat near the handle, right where it starts to become thicker. That’s the sweet spot. Also, try to drive the bat through your leg. “Be sure that the bat breaks and your leg doesn’t,” says Baldwin with a chuckle.
