Carl Crawford Workout
It’s not really a surprise that Carl Crawford’s nickname is “The Perfect Storm.” This guy is an absolute hurricane on the field, leaving wreckage for all who stand in his way. The Boston Red Sox outfielder and current active leader for MLB triples is a force to be reckoned with. At 6’2”, 215 lbs., Crawford’s put a lot of effort into getting the most out of his massive frame. From taking a peek into his workout plan, it’s no wonder how successful this athlete is.
Core strength is key to Crawford’s swing, and any baseball player’s swing at that. Core rotation and explosiveness allows for more power to be propelled into a swing. To work his core to the max, Crawford practices the Physioball (Yoga ball) hanging knee-up. With his back on top of the Physioball and his hips hanging off, Crawford extends his body and reaches behind him, holding onto a secured squat rack or other weighted apparatus. When he is secured, Crawford will extend his legs out while bringing his knees to his chest. He will then contract his abdominal muscles and lower his knees and legs back into starting position. This exercise is great for building the lower abdominals which are sometimes neglected in training regiments. The lower abdominals have to pull the legs up, and are directly in use for this workout.
To further establish a strong core and oblique muscles, Crawford once again utilizes the Physioball in the Physioball Russian twist exercise. With his shoulder blades on top of the Physioball, and his waist hanging off stabilized in mid-air, Crawford plants his feet flat on the ground and bends his knees. Holding a weight plate in front of him, Crawford extends his arms outward and rotates his upper body to the left and to the right. Once to the side, he goes as far as he can downward while still stabilizing himself on top of the Physioball. He will repeat this swaying motion until finished with the exercise. The Russian Physioball twist incorporates both stabilization of the abdominals and the obliques. Working these two muscle groups until exhaustion builds a stronger, more explosive core.
player's power originates in his legs, hips, and core. Therefore, it's important to squat to really hit all those major muscles.
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To build strong glutes and hamstrings, Crawford works out with the balance squat routine. Both fielding and batting require legs that not only have to be strong, but that have to endure all the standing and squatting that comes with baseball. Positioned in front of a bench, Crawford balances on one foot and extends his arms and opposite leg forward and horizontal to the floor. Tightening his abs and lower back, Crawford lowers his hips and back downward into a squatting position. Once he touches his butt to the bench, he then rises, and completes the exercise again. When attempting this workout, a box can be placed on the bench so that the squatter can establish full balance before going at the workout 100%. Once balance is established, the box can be removed and the workout can continue in full. Isolating each leg by balancing allows Crawford to build each hamstring and glute muscle individually. This trains the muscle groups to work without the assistance of the others, which allows for independent growth and function.
In the video below you can see how much of Carl Crawford’s swing really comes from his legs and core in addition to his upper body strength. Working his lower body allows him to fully step into the ball with strength. His power comes from his core rotation.
NOTE: This is only part of Carl Crawford's workout routine, in which we offer some additional commentary to his regimen. To see the whole routine and to go more in-depth with athlete workouts, be sure to check out STACK Magazine
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