Baseball

The kickass legs-day workout of LA Dodgers star Cody Bellinger

The Los Angeles first baseman builds his power from the ground up. Here’s how he does it.

Cody Bellinger Dodgers
Jim McIsaac / Getty
Jim McIsaac / Getty
Duration 25-35
Exercises 7
Equipment Yes

Cody Bellinger came to the major leagues ready to play.

The Los Angeles Dodgers first baseman broke out as a consistent power hitter for his team, mashing 39 home runs and setting a National League rookie record.

But if you happened to follow Bellinger through his early baseball career, it might be a shock to think of him as a power hitter.

He hit just one home run his senior year in high school, when he weighed in at just 175lbs. Former Dodgers vice president Logan White used to describe him as a “skinny dude” while scouting him.

But now that Bellinger is in the majors, he's completely transformed his physique, bulking up to 213lbs. He's packed on that muscle by using a broad range of moves, including powerlifting, push-pull workouts, dumbbell exercises, med-ball training, and core-strengthening workouts.

“When I’m working my upper body, I’ll use the bench press, dumbbells, and TRX rows,” Bellinger told Men’s Fitness. “But my favorite is when I’m working out my lower body. Depending on how my back is feeling, I’ll start off with a front squat or back squat, then I’ll do RDLs, some weighted ball throws, and hamstring work to keep them loose and strong.”

Bellinger made a record-setting impression during his rookie season, and the future remains brighter than ever for the Dodgers star.

Want to build your foundation like Bellinger? Here’s how he does it.

Cody Bellinger's lower-body workout How the Dodgers star builds his foundational power

Exercise 1a.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
1 sets
5-7 reps
-- rest

Exercise 1b.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
1 sets
5-7 reps
-- rest

Exercise 2.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
1 sets
7-10 reps
-- rest

Exercise 3.

Medicine Ball Rotational Throw You'll need: Medicine Ball How to
Man Throwing Medicine Ball thumbnail
2 sets
5-10 throws reps
-- rest

Exercise 4.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
2 sets
7-10 reps
-- rest

Exercise 5.

Rear-Foot Elevated Split Squat You'll need: Bench How to
How To Do A Rear-Foot Elevated Split Squat thumbnail
2 sets
5-7 reps
-- rest

Exercise 6.

TRX Hamstring Curl You'll need: TRX How to
exercise image placeholder
1 sets
5-7 reps
-- rest

Exercise 7.

Foot-Cross Jump You'll need: Jump Rope How to
Foot-Cross Jump  thumbnail
2 sets
2-5 minutes reps
-- rest
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