How to do it
- 1Light tension. 12 slow shoulder pass-overs to start.
- 2Hold a conservative layback position with the bar oscillating for 12 seconds. 4 rounds per side.
- 3Perform 8 separation reps per side: turn the hips first, let the shoulders follow late.
- 4Add 8 lead-leg loading reps per side, holding the loaded position for two seconds.
- 5Finish with 10 chops per side, deliberately matching reps on the non-throwing side.
What it's good for
- • Gets the shoulder and mid back moving before throwing volume starts.
- • Trains hip-to-shoulder separation, which is easy to lose in a long season.
- • Balances a sport that is otherwise heavily one-sided.
Coaching cues
- • Layback work stays well inside a comfortable range.
- • Match reps on both rotation directions, every time.
- • Arm pain, velocity loss or numbness means stop and speak to your trainer or physician.
FAQ
Is this an arm-care programme?
No. It is general preparation. Arm care for throwing athletes should be individualised by a qualified professional.
Does it work for softball?
The rotation, separation and lead-leg blocks transfer directly. Windmill pitchers should get sport-specific guidance from their coach.
Run this with the BendyBar
Every routine in the library is built around the same single tool.
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