Baseball Program

These exercises enhance the core, shoulder, and leg strength needed for powerful swings, quick sprints, and precise throwing mechanics. By building rotational power and stability, players gain greater control and endurance on the field.

Barbarian Long Bar Squat

A foundational exercise where you place the barbell across your upper back and shoulders, then bend at the hips and knees to lower your body into a squat position. This exercise targets the legs, glutes, and core.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace 10 to 2

Similar to the 360 Swing, but the mace is swung from the 10 o'clock to the 2 o'clock position. This exercise focuses on shoulder strength and core stability.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Uppercut

Hold the mace with both hands and perform an uppercut motion, bringing the mace from your hip to shoulder height. This exercise targets the shoulders, biceps, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Chop

Hold the mace with both hands and bring it down in a chopping motion from above your head to one side of your body, then switch sides. This works the shoulders, core, and improves coordination.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Lunge

Hold the mace in a vertical position and perform a forward lunge, switching the mace from side to side with each step. This works the legs, glutes, and core.

Suggested repetitions and sets:

  • 10-12 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week