Why this difference in hip movement causes fat and thin shots. When we are describing the movement of the pelvis (flexion, extension, adduction, abduction, and rotation), we are describing the movement of the pelvic girdle area. This makes sense because the front side is accepting some shifting weight during this time. First of all, make sure your hip extension and rotation are good in the first place, and then see if you can repeat the movement pattern when swinging the bat. Jeff Albert is a CSCS with a MS in Exercise Science from Louisiana Tech University. This, in turn, makes it easier for athletes to do things athletes are supposed to do - like run faster and jump higher. This is what it means to maintain spine angle once the hitter’s original hinge is set. Worrying about hip hinge and counter rotation, I think is hard to teach. These two moves allow the hitter to maintain posture and turn through the ball with minimal loss of power when transferring energy throughout the kinetic chain. The exercises listed above are often programmed because they target the same muscles. IMPROVE BASEBALL SWING MECHANICS WITH THIS STEP-BY-STEP BASEBALL HITTING GUIDE FOR CONSISTENT CONTACT AND POWER THROUGHOUT THE SWING 1.) 4) Screens of Specific Functional Movement Patterns. The hip hinge is the same pattern found in a quality squat, deadlift, RDL and countless other exercises. The hitter will gradually gain counter-rotation up until it becomes time to make a forward move towards the ball. In an ideal swing, forward bend, side bend and rotation will have the same value about halfway between first move (when the hands begin rotating forward) and contact. Flexibility and the ability to fully finish the swing helps create more power in the swing and hit the ball harder. In other words, the glutes and hamstrings (posterior chain) are doing the work rather than the spinal erector muscles. I’m hitting I think we overlook the intangibles that are the things that matter (we overlook them because it’s near impossible to study). Here is an easy way to think of this. If we can find ways to trick the mind into doing swing cues without making it confusing, we win. The golf EMG study, however, measured both legs. In general, if a hitter is maintaining spine angle after the hip hinge phase of the swing, the value of side bend at contact will be greater than or equal to forward bend at first move (first move can also refer to when the hitter begins to extend or come out of hinge). It works to get a very level swing. After one swing, using the proper hinge, I felt the athleticism that I always knew was partially missing from my swing, and the balance felt perfect. The most efficient way to execute a proper hinge is to sit back into your glutes and hamstrings and literally create a hinge separating your upper body from lower body. Category Baseball Content | Tags: baseball strength and conditioning, Baseball Swing, Baseball Workout, Baseball Workouts, Jeff Albert, Kettlebell Swing, Rotational Power, Tim Collins. I have seen it come down to raw talent. I saw the med ball work in the video. At the highest level, you will be hard pressed to find hitters that are going to overhaul their swings. Check out this article that talks about posture in the swing. Athletes + Coaches, sign up for TRAQ and get our starter templates free. Launch the swing by extending the back hip towards the baseball and maintaining the stretch created in the beginning. This has shown to be an ineffective mindset for performance (Wulf, Su), but there is some evidence for the benefit of setting aside time to think internally in order to learn a new move (Castaneda, Gray). This article introduced three high-leverage swing concepts and offered some ways to visualize them. I’m curious about this article and have through about and worked in these ideas for years now. Thanks! Generally, planted equates to the time that the hitter has reached max/hip torso separation when many hitters have most of their lead foot set on the ground. Leg Swing Drills. As we work more movements into the routine, a full turns drill is a perfect fit. These hitters are rotating "underneath their head" or maintaining the spine angle set by their original hip hinge. Key aspect to note is how each hitters butt is lined up over or behind their heels. In order to accomplish this, the human hip lacks the mobility that most of us have in our shoulders. Hi Eric. The hips must clear, while the torso lags behind in order to transfer energy efficiently and provide space for the hands and bat to work on plane with the pitch at the correct time. This is a great way to develop good swing direction and power to the opposite field. But, when the club is being moved from the horizontal lag position to contact, the hip extenders again become more active. This move is extremely important in the swing and is an aspect of all mechanically efficient rotary movements such as throwing or striking. In this approach, the hitter will set their sights on a pitch at the top of the strike zone that they can hit for an elevated line drive. Keep this in mind if and when you are working on the lower half in your swing. The eyes. If you have an anterior dominant strategy, you lose out on the benefits of activating the posterior chain muscles and internal rotators of the pelvis such as the upper glute medius and minimus, TFL, and adductors. The hands are up and the first move with the hands is slightly back. You should be able to see how the hips (belt line) lower into flexion (load) and then actually come up a bit as the hips extend (unload). *These images represent the basic anatomy of the pelvis. This means you are engaging the muscles involved with rotation and are able to begin rotating the pelvis at the correct time. Programs covering the basics of: All with complementary strength programming. Hip, quads, core, back are all things discussed when you get to the basics. But game footage of these players tells a different story: an elite swing is a lower body movement. Differences in terminology that you’ll find between the gym and the batting cage can often be a cause of this, and sometimes players just don’t make the connection between their physical conditioning and their actual swing. Many players are confused about how their hips and shoulders should move during their golf swing. Even though this may be the case on occasion, maintaining spine angle remains an important aspect of a hitter’s approach. Mr. Cressey This thrusting action is important for power (think of hip extension in a deadlift or squat), but this action alone is not enough to transfer energy to the upper body, as there are aspects of rotation and lateral flexion to consider in order to maintain spine angle. The stride in a baseball swing occurs simultaneously with the loading of the upper body. Notify me of follow-up comments by email. Regarding hip movement, it is a necessity in my sport to prevent overuse injury as well as consistency in technique. Gord Here’s the key point: good hip rotation has an element of hip extension! A fundamental movement pattern, the hinge provides the most efficient way to pick things up or to jump. As the pelvis begins to rotate, a squat move creates hip flexion, seen as the hitter’s butt seems to get even more over the heels or away from the plate. A qualified strength coach can help teach these movements using basic lifts like the deadlift and squat. EMG studies in both baseball (Shaffer et al 1993) and golf (Belcher et al 1995) report highest muscle activity of the primary movers of the posterior chain – the hamstrings, glutes and low back – happens during the beginning of the forward swing. For me, it’ll always be regular med balls. Clin Orthop Relat Res. Hip Bridges – Engage core and drive shoulders into the ground bridging the hips into the air. I have been playing this dumb game for over 50 years. Max Gordon gave presentations on hitter physical screens, interpreting kinematic sequence graphs and proper warm-up and recovery techniques. Ironically, most players would make a good swing with no problem whatsoever if they did not call what they did a “golf swing.” Here is Jason Ochart’s tweet demonstrating how we teach this approach. The key component is the hip moving to the rear while the lower back stays in neutral as the hip flexes. Now that we have a little more technical background on hinge, hip/torso separation and maintaining spine angle as well as context for approach, let’s explore the “top-down” approach that can make maintaining spine angle immediately translate to the game. Less inhibition from the athletes. Then, take a club and lay it across your hips–it should point at a 45-degree angle (most poor golfers create only a 10-degree hip angle at impact).