Should Softball Pitchers Avoid Lifting Overhead?
By Emily Neff (Pappas), Ph.D. (c)
The debate surrounding overhead lifting for softball pitchers has persisted for years. Some argue that overhead movements place unnecessary strain on the shoulder, increasing the risk of injury.
However, research strongly supports the inclusion of overhead lifting as a critical component of strength and conditioning for softball pitchers. L
et’s break down the biomechanics and key principles behind why overhead lifting should not only be allowed but encouraged for softball pitchers.
The Shoulder Demands of a Softball Pitcher
Softball pitching is a high-velocity, full-body movement requiring extreme levels of strength and mobility. One of the most significant forces acting on a pitcher’s shoulder is shoulder distraction force—the force pulling the arm away from the body.
Research by Driesen, Saper, and Oliver (2022) highlights that at the moment of ball release, this force exceeds 100% of the athlete’s body weight.
Without sufficient strength in the shoulder and surrounding musculature, pitchers may be at a higher risk of injury due to their inability to withstand these high forces.
Additionally, the windmill pitch requires the shoulder to move through a full 360-degree range of motion.
This level of movement demands strength and mobility in all planes, further emphasizing the need for comprehensive strength training, including overhead lifts.
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Overhead Lifting and Shoulder Health
One major concern against overhead lifting is that it may reduce the shoulder range of motion (ROM) or increase injury risk.
However, overhead lifting actually improves shoulder ROM by contributing to approximately 120 degrees of shoulder flexion (Driesen et al., 2022).
Strengthening the glenohumeral joint and improving overhead stability has been shown to reduce injury risk, rather than increase it.
The 3 Key Principles of Overhead Lifting for Softball Pitchers
While overhead lifting is beneficial, it must follow proper training principles to be effective. At Relentless, we emphasize the following three foundational principles in training:
OVERLOAD
Overload refers to gradually increasing volume, intensity, and movement complexity over time.
Strength gains occur when athletes challenge their bodies beyond their current capabilities, allowing for progressive adaptation.
For overhead lifting, this means incorporating exercises that load the shoulder in various planes while ensuring sufficient recovery.
2. PERIODIZATION
Effective training programs manage workload across seasons to prevent overuse injuries.
A periodized approach ensures that pitchers build strength during the off-season, peak during competition, and recover appropriately.
Different phases—hypertrophy, strength, power, and peaking—should be structured throughout the year for long-term success.
3. SPECIFICITY
Training must align with the specific demands of softball pitching.
This includes:
✅ A 2:1 or 3:1 ratio of pulling to pushing movements to balance shoulder musculature
✅ Lower pushing volumes during high-pitching seasons to avoid excessive stress
✅ Core and posterior chain strength to improve overall stability
✅ Forearm and elbow extensor strength to reduce stress on the arm during pitching
The Verdict: Overhead Lifting is Essential for Softball Pitchers
Rather than avoiding overhead lifting, softball pitchers should prioritize it as part of a well-structured strength and conditioning program.
Strengthening the shoulder through a progressive, periodized, and sport-specific approach will enhance performance and reduce the risk of injury.
At Relentless, we ensure that our athletes build the resilience they need to dominate on the mound.
References
Driesen, K. B., Saper, M. G., & Oliver, G. D. (2022). Biomechanics Related to Increased Softball Pitcher Shoulder Stress: Implications for Injury Prevention. The American Journal of Sports Medicine, 50(1), 216-223. https://doi.org/10.1177/03635465211055141
Rudolph, B. S., & Smith, A. L. (1999). Strength Training for the Windmill Softball Pitcher. Strength and Conditioning Journal.
ABOUT THE AUTHOR
Emily is the Owner and Program Director at Relentless.
In 2015, Emily opened Relentless Athletics to build a community for female athletes while educating their parents and coaches on the necessity of strength training and sports nutrition to optimize sports performance and reduce injury risks in the female athlete population.
Emily is a Ph.D. candidate with a research focus on female athletes & the relationship between strength training, ACL injury rates, and menstrual cycle irregularities (RED-s). She holds an M.S. in Exercise Physiology from Temple University and a B.S. in Biological Sciences from Drexel University.
Through this education, Emily values her ability to coach athletes and develop strength coaches, using a perspective grounded in biochemistry and human physiology.
When she isn’t on the coaching floor or working in her office, she is at home with her husband Jarrod and their daughter Maya, and, of course, their dog Milo (who has become the mascot of Relentless)!!
