We perform a lot of carry variations with our baseball and softball athletes either as a post-throw recovery exercise or within a standard training routine. We usually add it in towards the end of a session, but you can certainly add it in wherever you see fit!
This might be one of my favorite carry exercises not only for the older athlete, but for the youth population as well! It really hits on a variety of elements and one of the best carry exercise in regards to dynamic cuff stability, posture and core strength!
What Are We Training With The KB Waiter Walk?
- Creates rotator cuff strength & stability
- Adds a rhythmic stabilization component to dynamically stabilize the humeral head
- Creates efficient posture and ribcage positioning
- Helps athletes learn rigidity and stiffness in their body
- Helps athletes resist motion in various planes of movement – extension of the lumbar spine and rotational movements of the torso
What Are Some Common Mistakes?
- Athlete extends and arches their lumbar spine
- Athlete shrugs and activates the upper trap because the weight is too heavy
- Athlete swings the opposite arm too much, causing poor posture
- Athlete tilts to one side (contra-lateral tilt with the torso) because the weight is too heavy
- Athlete does not keep the wrist and elbow stacked underneath the weight
Why Add An Object In The Opposite Hand?
The reason why the athlete squeezes an object in the opposite hand is to create more rigidity and stiffness within the body and shoulder girdle. By squeezing the PVC pipe, we feel it creates much better posture and ribcage positioning throughout the entire walk and adds tension within the body, making the body one stable structure!
We like the PVC pipe because it’s light enough that the athlete can extend their arm out to counter balance the weight and hard enough where they can maintain a firm grip so it doesn’t fall out of their hands. Give it a try!
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