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This is a sports specific exercise designed for baseball. It's called a Ground Strike with a Swing Through, here's what it looks like. There's two parts to it: there's the ground strike and an athletic shuffle, which then leads me into my swing through with fluid resolution. Now the benefits of this exercise are to increase hip and pelvic, lower body strength and power, as well as thoracic fluidity, speed, and increased range of motion of the shoulders. Let me break it down:
First exercise is the ground strike.
So I'm using a 4 pound club with a split grip so I have better control of the
club and its weight.
To start, I
would put the club over my back, opening up my shoulders, gently resting it on
my spine. From the side, you'll be able to see this. When I go into my ground
strike, I'm going to have a nice athletic stance, keeping my core and back nice
and strong. Shin and spine angle are matched up. When I come up, there's a
timing pattern where I bring the club head to my shoulder as I'm transferring
forward into the athletic shuffle, so I can set myself up for the swing
through.
I can generate power from my back hip to my front hip through the hitting
zone
. We eventually resolve that club head all the way through to my
shoulder. Now the benefits of that are to create an unbelievable metabolic
rate, agility, speed, and coordination; those are the results of all these
movements combined together. Eventually, that will promote
greater bat speed and power through the hitting zone. That's the
ground strike with a swing through.
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