If you want to be able to whip the bat through the hitting zone, you need a set of powerful forearms. Make forearm exercises a staple part of your baseball training program, and get the grip strength you need to crush the ball.
Farmer’s Walk
Use proper form: a solid grip with fingers securely fastened around weights, core tight and shoulder blades pulled down and back.

• Start with heavy dumbbells
• Hold dumbbell in each hand
• Keep arms straight next to sides
• Walk in straight line and maintain good posture
• Keep core muscles tight

Sets/Duration: 4×30 seconds
Wrist Extension

• Sit on bench with elbows resting over inner thigh and palm facing down
• Holding light dumbbell, extend wrist up
• Return to neutral position; repeat

Sets/Reps: 4×15
Wrist Flexion

• Sit on bench with elbows resting over inner thigh and palms facing down
• Holding light dumbbell, flex wrist up and down
• Return to neutral position; repeat

Sets/Reps: 4×15
Hammer Curls
Pronating your arms engages the forearms to help the biceps work through the movement.

• Hold dumbbells at sides with palms facing in and thumbs up
• Flexing the elbow, curl dumbbells to shoulders, keeping palms facing in and thumbs up through whole motion
• With control, lower dumbbells back to side of the body

Sets/Reps: 4×12
Bicep Curl/Eccentric Pronated Curls

• Perform Bicep Curl with palms facing out
• At top of movement, pronate forearms so palms face away from body
• Slowly lower dumbbells back to start position

Sets/Reps: 4×12
Rice Dig
If your coach has a bucket of dry rice in the dugout, you can do this classic baseball forearm exercise during practice.

• Sit on chair and place hand in bucket filled with rice
• Dig through rice using forearms, wrists and fingers

Sets/Duration: 4×60 seconds

Photo:  diamonddiaries.net