Top 5 Kettlebell Exercises for High School Catchers

Are you looking for the best kettlebell exercises to help you dominate on the field? This article will show you the top 5 kettlebell exercises for catchers.

Catching is a physically demanding position that requires strength, agility, and endurance. As a catcher, you need to be able to generate power in your swing, throw accurately and with speed, and be quick and nimble on your feet. Kettlebell exercises can help you develop the strength and agility you need to excel on the field.

If you don’t know who I am, my name is Anj Bourgeois and I’m the founder of Catching Made Simple. I transitioned from infield to catcher my Junior year of college, having never caught before, and now have a passion for teaching other catchers the fundamentals of the game.

I’ve helped hundreds of catchers get into a better stance, learn the fundamentals of the game, and get their mindset right.

In this article, we’ll explore five of the best kettlebell exercises for high school catchers. These exercises are designed to help you improve your overall strength, especially your hip explosiveness, grip strength, and core.

Top 5 Kettlebell Exercises for High School Catchers

1. Kettlebell Swings

What is it:

Kettlebell swings are a staple exercise for many athletes, and for good reason.

Swings are a great way to improve explosive power and strengthen the hips and lower back. Catchers need strong hips and lower back muscles to generate power in their swing and be quick and nimble on their feet.

How to do it:

To perform a kettlebell swing, stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your body.

Bend your knees slightly and hinge forward at the hips, keeping your back straight.

Swing the kettlebell back between your legs and then powerfully swing it forward, using your hips to propel it upward.

The kettlebell should go parallel to the ground from the snap of our hips. If it’s pointing down to the ground, we’re lifting too much with our arms.

Helpful Tips:

It is important to remember to use your hips rather than shoulders when performing swings.

Only use your hips to swing the kettlebell, and don’t think about using your shoulders at all. You should be able to snap the kettlebell pretty high if you’re using your hips correctly.

2. Kettlebell Rows

What is it:

Rows are a great exercise for building up the back muscles, which are important for throwing and hitting.

How to do it:

To perform a kettlebell row, stagger your stance by putting your left foot forward. Take your left hand and put it on your left knee, then hold the kettlebell in your right hand.

Bend over, keeping your back straight, and let the kettlebell hang down toward the ground.

Pull the kettlebell up toward your chest, keeping your elbow close to your body. Focus on driving the elbow up past your back (bring the kettlebell to your pocket) and don’t shrug your shoulder.

Lower the kettlebell back down and repeat.

Helpful Tips:

Pick a weight where you can do about 15 reps.

Don’t go too heavy if you’re still young and weaker.

You want to feel your elbow drive back when you’re doing rows, not your shoulders. Make sure you’re driving your elbow back to the sky and not shrugging your shoulders.

3. Side Dips

What is it:

Side dips work on the obliques, which are important for swinging and throwing.

How to do it:

To perform a side dip, stand with your feet shoulder-width apart and hold the kettlebell in your right hand.

Inhale and lower the kettlebell down to your right side, keeping your hips level. You can feel your ribs on the left side create space and stretch away from your hip.

Then exhale and return to the starting position.

Repeat on the other side.

Helpful Tips:

Perform about 10 of these on each side. Make sure you’re keeping your hips stable and not tipping them.

You should feel the oblique muscles working as you lift your ribs away from your hip.

4. Suitcase Carry

What is it:

The suitcase carry is a great exercise for building core strength and improving balance.

How to do it:

To perform a suitcase carry, hold the kettlebell in one hand and walk forward.

Make sure you’re staying nice and steady and not leaning toward the side that has the weight or the side that doesn’t have the weight.

Helpful Tips:

I recommend doing 3 sets of 40 yards.

You should feel your core stabilizing, especially on the other side of your body.

5. Off-set Front Squat / Lunge

What is it:

The off-set front squat and lunge is a challenging exercise that helps build leg strength and improve balance.

How to do it:

To perform this exercise, hold the kettlebell on one arm and squat down.

Then lunge forward with the opposite foot and repeat.

Helpful Tips:

Remember the importance of using your core when performing this exercise.

Don’t go too heavy if you’re young and make sure you’re not overextending your back or shoulders.

*Note - if this hurts your shoulder, you can alternate with a goblet squat, where you hold it in front of your body.

Next Steps to Becoming a Dangerous Catcher

You came wondering what the best exercises are to build up catchers strength, agility, and explosiveness on the field.

Now you know my top 5 kettlebell exercises for catchers to incorporate in training to build their strength and agility.

If you’re a high school catcher looking to get stronger and dominate on the field, these five kettlebell exercises can help you achieve your goals. Remember to start with lighter weights if you’re younger and to focus on proper form and technique. With consistent practice and dedication, you can develop the strength and agility you need to excel on the field.

At Catching Made Simple, I create content, courses, and coaching programs to help thousands of catchers increase their mobility, strengthen their mental game, and develop the physical skills they need to catch at a high level.

Book a call for a free 15 minute Catching Consultation with Anj if you want to get an expert take on what you need to do to get better.

And if you’re not yet ready to talk with me, check out these other resources:

• 7-Day Stance Challenge to get a stance like the pros in 5 min a day
• Top 5 Medicine Ball Exercises to become a stronger catcher
• Top 5 Catcher Blocking Drills (Turn Passed Balls into Brick Walls)