Demo Lesson: The Pelvic Load

Written By: Admin

This Topic is from the Rebel's Rack Progression section of the full course.

Why We Teach It: The Pelvic Load

The Load is the first part of the swing, so it’s the first part of learning to rotate in the Rebel’s Rack Progression. Much like a 30 step math problem, a mistake on the 2nd or 3rd step is magnified in all of the next steps. Proper rotation works the same way. If the stride is out of alignment, then the body will compensate for that misalignment. The body will find a suboptimal solution to this movement mistake. Therefore, the emphasis on the correct posture of the body and correct positioning of the hitter’s feet is crucial to learn this movement properly.

How We Teach It: Pelvic Load

  1. The hitter should stand facing a mirror as if the mirror is the pitcher. 
  2. The hitter should use their regular batting stance even though they are not hitting. 
  3. Learning to turn from their stance is key, and soon, we will know if the stance hinders or helps the player prepares to rotate. 
  4. The hitter should lift their front foot and turn their pelvis inwards to show their back leg ‘back pocket’ to the pitcher. 
    1. This pelvic load turns the pelvis inward from above using the obliques and internal rotation muscles. 
    2. It is important that the leg muscles are NOT used to push the pelvis open or closed at any time from the back leg. 
  5. The landing of the player in their front side (front foot open vs closed) is not important here as we only care about the loading of the pelvis properly and if their heels are in line at landing

Good: Pelvic Load

  • The player faces the mirror in their batting stance as if the mirror was the pitcher
  • The player lifts the front foot and uses their stomach and back muscles to show the back pocket to the mirror.  This will begin to prepare hitters to turn when they land.
  • The player holds their pelvis in as long as they can and ‘rides’ the back leg out into their front side landing. The hitter should feel the weight and tension in their back hip as they load their pelvis.  For some hitters, this will be new and uncomfortable but over time their body will feel and understand how it can move.
  • The landing of the front foot (open vs closed) does not matter but their heel should be in line towards the pitcher.  Emphasis needs to be on loading the hips and not the landing of the foot.
  • Shoulders stay ‘closed’ or ‘straight’ without moving in the loading action.  This allows hitters to maximize their rotation. Holding your shoulders close prevents leaking open too soon.

Bad: Pelvic Load

  • The player does not stand facing the mirror as if the mirror was the pitcher from their batting stance
  • The player does not show back pocket to the mirror.  If you do this you’re not maximizing your rotational power.
  • The player shows back pocket but opens up instantly in a swinging leg gate motion of the front leg.  This is a move we don’t want because everything the hitter has gained from turning their pelvis in was now lost.  Resulting in slow non-explosive turns.  
  • The player shows their entire back with their back pocket (stiff single jointed rotation) instead of pelvic rotation and upper body resistance to rotation. The upper body and lower body can work as two separate parts.  Don’t confuse turning your shoulder in for creating power. The shoulder slightly turns in. If the hitter over rotates their shoulders they will lose their head position making it harder to hit the ball.

Additional Coaching Points: Pelvic Load

  • Focus on the pelvic load and the inward rotation of the entire pelvis from the stomach
  • Heel to heel landing is key
  • Make sure the upper body and lower body do not rotate inwardly together in one piece

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