🚫 The Top 10 Risky Exercises for Baseball Pitchers - By Edge 360 Wellness | Sports Performance & Physical Therapy

Kathy Ryan-Ceisel, PT MHS | Algonquin Sports PT

Overhead Throwing Expert-Athletic Edge and Wellness

Pitchers need power, mobility, and control — not just brute strength. While many

exercises build general athleticism, some movements actually work against the throwing athlete’s goals. Certain lifts or “old-school” exercises can limit shoulder mobility, stress the elbow, or alter movement patterns that are critical for performance and arm health.

Disclaimer: the opinions below are mine from 30+ years of treating overhead athletes but also shared by many of my other baseball related colleagues and medical professionals. Certain exercises are not recommended for certain sports; this may be based upon the demands of the athlete's sport/position, an athlete's anatomy, medical or injury history, and their workload demands, especially those in-season. Off season, may be a time to explore different exercises with proper consideration.

Here are the Top 10 Risky Exercises for Baseball Pitchers, and what to do instead.

⚠️ 1. Barbell Bench Press

Why it’s a problem: The flat barbell bench press locks your shoulder blades against the bench, preventing natural scapular movement. Pitchers rely on free scapular motion for efficient arm deceleration and velocity. Repeated heavy benching can tighten the anterior shoulder and chest, increasing stress on the front of the shoulder and the UCL.

✅Better alternative:

• Dumbbell Bench Press with Neutral Grip – allows natural scapular motion

• Push-Up Plus – adds serratus activation and shoulder control

⚠️ 2. Upright Rows

Why it’s a problem: This exercise forces the shoulder into internal rotation while elevating the arm — a combination that narrows the subacromial space and can pinches the rotator cuff tendons. The subacromial space is small, very small so even small inflammation can cause problems. Over time, that’s a recipe for impingement and shoulder irritation.

✅Better alternative:

• Scaption Raises with Light Dumbbells or Bands

• Face Pulls with External Rotation for rotator cuff balance

⚠️ 3. Heavy Barbell Back Squats

Why it’s a problem: While lower-body strength is vital, the back squat can compromise shoulder position. To rack the bar properly, a pitcher must externally rotate and abduct the shoulder under load — stressing the same tissues needed for throwing. Many pitchers also lack the thoracic mobility or shoulder external rotation to squat safely.

✅Better alternative:

• Front Squat or Safety Bar Squat (shoulder-friendly)

• Split Squats and Rear Foot Elevated Split Squats for single-leg power

⚠️ 4. Dips

Why it’s a problem: Dips place the shoulder in deep extension — a vulnerable position for the anterior capsule and biceps tendon. Pitchers already experience significant anterior shoulder stress during throwing, so dips simply add fuel to the fire.

✅Better alternative:

• TRX or Ring Push-Ups for closed-chain shoulder control

• Cable Press Variations to build pressing strength safely

⚠️ 5. Long-Distance Running

Why it’s a problem: Pitching is a series of explosive, high-intensity movements — not a slow, steady endurance activity. Long-distance running can actually reduce lower-body power, limit recovery, and alter fast-twitch muscle fiber efficiency. Plus, it doesn’t address the metabolic demands of pitching.

✅Better alternative:

• Sprint Intervals (10–30 yards)

• Med Ball Power Circuits or Sled Pushes for conditioning

⚠️ 6. Barbell or Dumbbell Shrugs

Why it’s a problem: Shrugs are often used to “build traps,” but in pitchers, that’s not necessarily a good thing. The upper trap already tends to dominate due to the throwing motion and posture patterns seen in overhead athletes. Overdeveloping this area can worsen upper-crossed posture — rounded shoulders, elevated scapulae, and limited upward rotation.

When the upper traps overpower the lower and middle traps, it disrupts scapular rhythm — the coordinated motion that allows the shoulder blade to glide smoothly during throwing. Poor scapular control can increase stress on the rotator cuff and elbow.

When shrugs might be okay:

• Very light, controlled shrugs focused on scapular upward rotation and depression, not heavy load.

• Paired with strong emphasis on lower trap, serratus anterior, and rhomboid activation.

✅Better alternatives:

• Prone Y’s and T’s

• Wall Slides with Lift-Off

• Scapular Retractions or Controlled Scap Pull-Ups

⚠️ 7. Hang Cleans

Why it’s a problem: The “catch” position of a hang clean produces stresses and excessive valgus stress at the elbow, which is the main mechanism causing a UCL tear and Tommy John surgery.

Pitchers already place tremendous stress on the wrist and forearm during throwing. Repeatedly catching heavy cleans can:

• Irritate the wrist joint

• Stress the flexor-pronator mass

• Increase soreness in the forearm muscles that help stabilize the elbow during pitching

• Excessively load the anterior shoulder

• Forcing the athlete into mobility they do not possess, increasing risk of injury

⚠️ 8. Classic "Static" Stretching (Pre-Game)

Why they can be a problem:  Holding a long, static stretch (like a cross-body shoulder stretch) for 30–60 seconds before throwing can actually "turn off" your muscles and decrease power output. It can also create too much "laxity" (looseness) in a joint that needs to be snappy and stable to throw 90+ mph.

• ✅ Better Alternative: Dynamic Warm-ups. Focus on arm circles, "T-Spine" rotations, and band pull-aparts to wake up the muscles without over-stretching the ligaments.

⚠️9. Behind-the-Neck Lat Pulldowns or Presses

Why it’s a problem: This is one of the most mechanically "expensive" movements for a pitcher. Forcing the bar behind your head requires extreme shoulder external rotation and thoracic extension. Most athletes compensate by poking their head forward (neck strain) and putting the shoulder in a position where the rotator cuff has zero leverage to protect the joint.

• ✅ Better Alternative: Standard Lat Pulldowns (to the chest) or Single-Arm Cable Rows. These build the "lats" (the primary decelerators of your arm) without risking a labrum tear.

  
  

⚠️ 10. Sleeper Stretch

Why it’s a problem: The goal of the stretch is to improve internal rotation by stretching the posterior capsule of the shoulder. However, most people perform it incorrectly by "cranking" down on their wrist.

• Subacromial Impingement: Because you are lying directly on your shoulder blade, the scapula is pinned and cannot move. When you force the arm into internal rotation, you risk pinching the rotator cuff tendons and the long head of the biceps.

• Creating Laxity: Forcing this range of motion can overstretch the posterior capsule, leading to micro-instability. A pitcher needs a stable shoulder to maintain high velocity and protect the labrum.

• ✅ Better Alternative: The Side-Lying or Standing Cross-Body Stretch

  Instead of forcing the arm downward toward the floor, try the Side-Lying Cross-Body Stretch. This targets the same posterior tissues but is much easier on the joint.

💡 Final Thoughts

The best pitchers aren’t the ones who simply lift the most weight — they’re the ones who move efficiently, stay healthy, and produce power with control. Training should build strength without sacrificing mobility or mechanics.

Interested in arm care program?

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At Edge 360 Wellness, our programs focus on movement quality, strength balance, and arm care strategies designed specifically for throwers. Schedule your arm care assessment today! 📞Call us today at 224-505-3343!