Dear Baseball Families,

At Baseball Flows, we often emphasize that grip strength isn't solely about forearm exercises. Instead, we advocate for a holistic approach that incorporates proximal stability—the strength and control of the core and scapular muscles—as the foundation for developing powerful, functional grip strength.

🔍 Understanding Proximal Stability and Distal Power

The concept of proximal stability → distal power is rooted in biomechanics. Proximal stability refers to the strength and control of the core and scapular muscles, which serve as the base for distal mobility and power. When these central muscles are stable and strong, they allow for more efficient and powerful movements in the limbs, including the hands and wrists.

🧠 Scientific Backing

Research supports the critical role of proximal stability in enhancing distal power:

• A study by Saeterbakken et al. (2025) found that an 8-week heavy-resistance core strength training program significantly improved upper-body strength and power in young athletes, highlighting the importance of core stability in overall athletic performance.

• Another study by Nuhmani et al. (2022) reported a positive correlation between core stability and upper-extremity athletic performance measures in collegiate athletes, underscoring the link between a stable core and effective limb movements.

• Additionally, research indicates that scapular stability exercises can enhance hand grip strength and function, further emphasizing the interconnectedness of proximal stability and distal strength.

🏋️‍♂️ Training the Right Way

At Baseball Flows, we integrate exercises that promote core and scapular stability to develop functional grip strength:

• Kettlebell Dead Bug to Lateral Oblique Bend: Engages the core and shoulders, improving stability and coordination.

• Kettlebell Swing: Develops explosive power and transfers energy through the kinetic chain.

• Bear Crawl to Side Plank Tripod: Enhances shoulder, core, and grip stability, mimicking movements in fielding and throwing.

These exercises not only strengthen the hands but also improve overall movement patterns, leading to better performance on the field.

🕒 Training Time

Incorporating these exercises into your training routine doesn't require hours at the gym. With just 20 minutes, 3-5 times a week, players can develop the mobility, coordination, and strength that translate directly to baseball skills.

📲 Start Training Smarter

Recovery periods, such as the MLB's newly announced Amateur Recovery Period, are an excellent opportunity to focus on building a strong athletic foundation. Utilize this time to enhance your movement patterns and prepare your body for the demands of the game.

Parents and Coaches: If you're looking to help your players move better and unlock their natural baseball skills, explore the Baseball Flows App today.Want to take a deep dive into our training methods?

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Coaches! welcome to our Level 1 Certification, where you'll witness the extraordinary influence of Global Pattern Screening firsthand. Together, we will unlock the true potential of baseball and softball players, revolutionizing player development through the art of movement system training.

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Share your experiences and insights with your friends! If you enjoy our newsletter and feel that a coach, parent, or player will benefit from reading our content, hit the “forward” button and toss it over to them. Let's learn from each other and embrace the power of Baseball Flows together!

Let's train smarter, move better, and flow in the game.

Best Regards,

Dr. Ismael Gallo DPT, MBA

Founder, Baseball Flows

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