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Question on Pronation
2005-05-06 11:45
by Will Carroll

There was a question in the comments to "Picture, Imperfect?" that I realized was both common and important enough to do outside of comments:

FoulTerritory asked How does pronation help prevent elbow injury, or conversely, how does not pronating lead to elbow injury?

You'll have to go with me on this one. We'll use the curveball motion as the example. Get a hammer. Hit something a couple times with it, like a table or counter. (You don't have to hit it hard and certainly don't break anything.) You'll find that you "set yourself" to have the hammer hit the surface (and stop) just before your elbow "locks out".

Now, step away from the surface and swing the hammer in space, where you're not hitting anything. DO IT GENTLY and as if you're hitting something in front of you. Your arm will lock out and you'll probably feel tension, maybe even some pain. Your shoulder will lift slightly, the biceps will tense, the wrist will bend - all trying unconsciously to take the tension out of the elbow, which cannot extend further.

Final step - just as the elbow is about to lock out, pronate. Pronating means turn the thumb downward. If you're right-handed, the thumb will move anticlockwise. The elbow now has a path that goes from flexion to near-full extension, pronates, then extension to flexion again. The larger muscles of the arm and shoulder can now slow the hammer.

What does a hammer have to do with a curveball you ask? That's the same motion you'll do for either, including (roughly) hand position. So, short answer now demonstrated for you? Pronation keeps the elbow from locking out and causing damage.

Comments
2005-05-06 12:38:11
1.   Cliff Corcoran
I really don't follow this at all. Does this work for anybody? When I hammer something gently my arm begins bent at the elbow at a 90 degree angle and moves no more than 45 degrees through that 90 degree angle? How does this ever result in full extension (180 degrees)?
2005-05-06 13:21:53
2.   curmudgeon
So basically, easiest on the elbow for a righty would be a cutter that runs in on a righty, or a weak screwball?
2005-05-06 13:55:20
3.   Rich Lederer
The proper way to throw a curveball is to get your two fingers on top of the ball and thumb underneath and then pretend to throw it around the world (over the sphere), making sure you follow through and "shake hands" with the center fielder.
2005-05-06 14:26:34
4.   Will Carroll
Rich - your technique requires a wrist turn that is exceptionally difficult to line up consistently. The "set it and forget it" method is significantly easier to teach.

Cliff - it's just an example. I'm not saying it's proper technique for hammering.

2005-05-06 18:05:27
5.   FoulTerritory
Thanks, Will. I spent half the day at work pretending to throw an imaginary baseball in my cubicle. I could see how pronation reduced stress on the arm, but I wasn't sure why.
2005-05-06 20:59:52
6.   Another Tom
I think Rich just described how high school kids blow out their elbow by twisting and trying to hit the right release point.

Of course, you don't want to teach the Alan Benes arm shredder slider either.

2005-05-06 21:32:01
7.   Jeff Gray
Will, does pronation put more stress on the shoulder? I've never really thrown a proper curveball, but when I did your exercise, my shoulder popped a couple of times.
2005-05-07 17:11:37
8.   deltwelve
What's the "set it and forget it" method?

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