We Get It
Olympic lifts are cool. They are a combination of strength and power that are useful for many sports and just general well-being. Olympic lifts force you to initiate the movement in your legs if you want to increase the weight and reps you complete. Olympic lifts are commonly used in Crossfit or bootcamp workouts because they increase the amount of calories we burn, thanks to the full body workout they create. The speed in which we complete these lifts adds a different variable to training, which can further help stability in the shoulders as well.
However, Olympic lifts can also be dangerous. Most of us lack the understanding to sequence our hips and lower body first, which can cause low back pain or a multitude of injuries. Because it targets the full body, Olympic lifts demand joint mobility, core strength, a strong kinetic chain development, among other physical demands. Any weakness within those areas will lead to a high chance of injury during a lift. As a result, these lifts take a lot of practice to master.
My question is, “Are Olympic lifts worthwhile for everyone?”
From a Training Perspective
As a Doctor of Physical Therapy, I don’t believe that baseball players should complete Olympic lifts. My first and most important reason is that the training is not specific to the sport. Olympic lifts create vertical power. Baseball is a linear and rotational sport. Power cleans will not create longer home runs or faster fastballs. Medball slams (shown below) or other rotational drills will create the power behind all motions in baseball.
Why waste time creating power in the wrong direction?
From a Safety Perspective
My other reason as to why baseball players should steer clear of Olympic lifts is the risk of injury. Baseball players, particularly those playing from a young age, have forced their bodies to develop differently than other athletes. The extra motion that a baseball player acquires gives them more whip, but also can place more stress on the UCL (the ligament repaired during Tommy John surgery). In addition, the throwing arm has far more motion than the glove arm and you can test it for yourself:
- First, place your arms in the front rack position, you will see that it creates the same type of stress on the elbow as throwing.
- Second, you will notice that you are asymmetrical in that position. The throwing arm will be pushed into a far different position than the non-throwing arm.
- This asymmetry can certainly put far more stress on the throwing side and jeopardize your elbow’s integrity.
So What do We Recommend?
Baseball players should focus on rotational drills to gain power in the weight room. They may not be as cool as Olympic lifts, but they are geared towards your sport. Rotational training correlates directly with baseball and makes a greater impact on your performance on the field. But, don’t forget leg day, click here for some tips.
Our Doctors of Physical Therapy are experts in sports performance, constantly bringing athletes to their peak potential. If you’re looking to get better faster, schedule a 1-on-1 consult with our Performance Therapists, or check out our Newest Digital Performance Therapy app.
