Benefits of Incorporating 1-Arm Landmine Presses & Cable Presses for Baseball Players

The benefits to doing 1-arm landmine and cable press variations for baseball players are endless. Everyone of my baseball has some type of 1-arm landmine and/or cable press variations included in their programming for numerous reasons that I would like to outline.

1) For throwing athletes, it’s important to understand that joint positioning and function of the pelvis, hips, rib cage, and shoulder blade ultimately dictates the structure, function, health and performance of the shoulder and elbow. If performed properly, these exercises will teach the athlete how to maintain proper pelvis, hip, and rib cage position as the shoulder blade upwardly rotates in the rib cage to deliver the arm, just like we see in throwing.

We need proper positioning, congruency, rhythm, and timing to execute these exercises in an appropriate manner. The proper set up position is vital to ensure proper execution.

We need to set the pelvis and rib cage in a stacked position to minimize the likelihood the pelvis will tilt forward, lower back will arch, and the ribs will flare. We want to keep the athletes center of gravity shifted back and the arm moves overhead to drive shoulder blade motion on the rib cage. If executed properly, the athlete should feel the shoulder blade rotate upwards towards the armpit to deliver the overhead motion at the arm.

Just like everything else, there needs to be exercise progressions/ regressions in place to drive success. Check out some of the exercise progressions below to build a stronger, healthier, and more resilient shoulder.

1. box step up to 1-arm landmine press
2. standing 1-arm landmine press
3. split stance 1-arm landmine press
4. split stance 1-arm cable/ anchor press
5. half kneeling 1-arm cable press

Not an exhausting list by any means, but a good starting point to getting stronger and more stable in positions and movements required to transfer to the playing field.