The 10 Best Exercises for Baseball Hitting Power!

Strength training is one of the fundamental aspects of improving your hitting power in baseball. Having a natural swing and raw strength is the basis, but proper strength training for hitting power will make a huge difference!

Approximately 1% percent of senior high school boys playing will eventually be picked by an MLB team, and 50% of those picked are pitchers.

So, if you have dreams of playing professional baseball and want to stand-out as a hitter, you are going to need some power!

What Muscles Are Important for Baseball Hitting Power?

Baseball hitting power relies on a combination of several key muscle groups working together to generate force, control, and precision. The most important muscles include:

• Core Muscles: The obliques, rectus abdominis, and lower back muscles are crucial for creating rotational force, which is the foundation of a powerful swing. A strong core allows you to transfer energy efficiently from your legs to your arms.
• Leg Muscles: The glutes, hamstrings, and quadriceps are the driving force behind generating power from the ground up. Strong legs provide stability and help create the momentum needed to produce a fast, controlled swing.
• Shoulder Muscles: The deltoids, along with the rotator cuff muscles, stabilize and guide the bat through the swing. Building shoulder strength also protects the joints from injury, ensuring smoother, more efficient movement.
• Forearms and Wrists: Strong forearm and wrist muscles are vital for bat speed and grip strength, giving you greater control during the follow-through of your swing.

By targeting and strengthening these key muscle groups, you can significantly improve your hitting power, allowing for more powerful and accurate swings.

The 10 Best Baseball Power Hitting Exercises

However, it takes time to build up the kind of hitting power that most pros have.

Choosing the right strength training exercises for baseball hitting power will make this process much quicker! Here are the best baseball exercises for hitting:

1.) Med Ball Rotation/Throw

There are a lot of excellent medicine ball exercises for baseball players, and according to a study published in the Journal of Strength and Conditioning Research, data indicates that performing a 12-week medicine ball training program in addition to a resistance training program with bat swings provided more significant sport-specific training improvements in torso rotational and  sequential hip-torso-arm rotational strength for high school baseball players.

In other words, medicine ball exercises are great for baseball players.

In my opinion, the single best medicine ball exercise for baseball players is the medicine ball rotational throw. The medicine ball rotational through is great for helping baseball players develop powerful shoulders and a powerful reaction in the hips.

The Med Ball Rotation/Throw is one of the best exercises for improving a baseball player’s hitting power and performance due to its focus on rotational strength and explosiveness. Hitting a baseball involves a dynamic transfer of energy from the lower body through the core and into the upper body, similar to the rotational movement required in a Med Ball Throw.

This exercise specifically targets the muscles used during a swing, such as the obliques, hips, and shoulders, improving a player’s ability to generate power from the ground up.

Moreover, the explosive nature of the Med Ball Throw mimics the quick, forceful movement necessary when swinging a bat, helping to improve both speed and accuracy. By consistently practicing this exercise, players can enhance their ability to transfer energy efficiently through their core, which is key for hitting the ball with more power and precision.

Additionally, it improves coordination and balance, both of which are crucial when maintaining stability through a baseball swing.

2.) Trap-Bar Deadlift

The trap bar deadlift is the best posterior chain exercise and a great exercise to build core strength and a powerful hip turn.

The core is one of the key parts of your body that works during the swinging motion of a baseball hit, and most exercises for hitting a baseball will focus on core strength.

When you strengthen the core, it makes you swing stronger and more solid.

The trap bar deadlift is a better alternative to the conventional deadlift for most athletes because it is safer and easier to learn. If you are a baseball player, you don’t want to risk a back injury doing strength training.

Along with the trap-bar deadlift, another great deadlift variation for baseball players is the snatch grip deadlift, but this is a more advanced variation.

3.) Rotational Push-Up

When you hit a baseball, your legs, core, and upper body are all involved in the motion.

The rotational push-up is a great exercise to build up the strength of your upper body and core. With a stronger and more robust upper body, you will be able to add more power and speed to your swing.

To perform the rotational push-up, get into the position of the regular push-up.

Place your palms flat on the surface positioned at shoulder-width apart. Make sure your back is straight and your toes are positioned on the floor in such a way as to balance your body.

Now, lower your body to the floor. Next, as you are raising the body, lift one of your arms from the ground and rotate it towards the sky. This should also rotate your torso at the same time.

Alternate between the two arms. Start slowly by performing only as many rotational push-ups as you can easily manage. Gradually build up your stamina and add more sets over time.

4.) Woodchopper Exercise

The woodchopper exercise, using a band, cable attachment, kettlebell, dumbbell, or plate, is one of the best exercises for baseball hitters because it builds rotational power and core stability, which are essential for a strong, effective swing.

This exercise mimics the rotational movement of a baseball swing, training the muscles involved in creating torque, such as the obliques, hips, and lower back.

By strengthening these key areas, hitters can improve their ability to generate force and transfer energy through their core and into their bat.

The woodchopper also enhances balance and coordination, helping hitters maintain control throughout their swing. It engages both the upper and lower body, reinforcing the fluid, whole-body motion necessary for generating maximum power at the point of contact.

Additionally, the ability to perform the exercise at different angles and resistances (with bands, cables, or weights) allows players to target the specific rotational patterns and improve the mechanics needed to deliver a more powerful and precise swing.

5.) Squat and Press

Squats are an excellent way of building up lower body strength and power. There are tons of squat variations, such as jump squats, goblet squats, back squats, and front squats.

For baseball players, one of the best strength training exercises for hitting power is the squat and press. This exercise combines the movements of a dumbbell or kettlebell front squat, and an overhead press.

Here is a video so you can see how they are done:

6.) Kettlebell Swing

Although there are tons of great kettlebell exercises, the king of them is the kettlebell swing. The kettlebell swing is also one of the best exercises for hitting power in baseball.

This explosive movement develops pure “power” by targeting the hips and glutes, two critical areas for generating the force needed for a powerful swing.

By improving hip drive and glute strength, the kettlebell swing enhances a player’s ability to transfer energy from the lower body through the core, resulting in a stronger, faster swing.

For those looking to take it up a notch, the banded kettlebell swing variation adds resistance, increasing the demand on your muscles and amplifying the power-building benefits of the exercise.

7.) Prowler Sled Push

The prowler sled push is by far one of the best exercises for hitting power in baseball since it is probably the best exercise for developing a more powerful body overall.

This exercise trains the legs, core, and upper body in a way that mimics the forceful driving movement required for a powerful swing. By adjusting the weight on the sled, players can progressively challenge themselves, building strength and endurance that directly translates to improved performance on the field.

For a glimpse of maximum effort, check out this video of the heaviest weight I’ve ever pushed on a prowler sled:

8.) Pull-Up

The pull-up is one of the best exercises for strengthening the shoulders, which plays a crucial role in generating power and control when hitting a baseball. This compound movement not only targets the shoulders but also builds significant strength in the back and core, both of which are essential for maintaining stability and generating force during a swing.

By incorporating pull-ups into your routine, you improve overall upper body strength, which contributes to better bat speed and control at the plate. 

For more shoulder exercises, you can check out my article on the best shoulder exercises at home.

9.) Jacob’s Ladder Exercise

The Jacob’s Ladder exercise is definitely one of the best cardio workouts for baseball players since it is also great strength training for hitting power. This exercise is highly effective for developing shoulder strength and core stability, both critical for powerful swings and overall athletic performance.

In addition to improving strength, Jacob’s Ladder offers an intense cardiovascular workout, allowing players to enhance endurance and power simultaneously. If you’re looking to build both stamina and hitting power, Jacob’s Ladder is an ideal choice.

Check out this video of me using the Jacob’s Ladder:

10.) Kettlebell Turkish Get-Ups

Along with being one of the best kettlebell exercises for abs, kettlebell turkish get-ups are one of the best exercises for baseball hitting strength.

According to a study published in the Journal of Bodywork and Movement Therapies, researchers found that “the results suggest the importance of training both phases of the TGU to gain the most benefit from the exercise and highlight the asymmetric nature of the exercise, which may be particularly relevant for athletes engaged in activities with rotational demands.” 

This makes the kettlebell Turkish Get-Up (TGU) a perfect choice for baseball players, as the exercise not only builds total-body strength but also improves core stability and rotational power—both crucial for hitting.

Also, you don’t need to lift heavy weights to get the benefits. Consistently performing the Turkish Get-Up with moderate resistance will enhance shoulder stability, hip mobility, and core strength, which can translate directly to better hitting power and overall athletic performance.

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