The Say Hey Kid Workout Inspired by Willie Mays

Below is a detailed breakdown of each exercise in “The Say Hey Kid Workout,” along with the primary muscles targeted and how the movements reflect the demands of baseball—particularly those that shaped Willie Mays into one of the greatest players of all time. You will perform each exercise for 25 reps before moving on to the next, completing 4 total rounds.

Workout Overview

  1. Dumbbell Chest Press – 25 reps

  2. Dumbbell Bent Over Rows – 25 reps

  3. Dumbbell Press (Overhead Press) – 25 reps

  4. Resist Band External Rotations – 25 reps

  5. Resist Band Horizontal Abductions – 25 reps

Repeat all five exercises for a total of 4 rounds.

1. Dumbbell Chest Press

Execution

  • Lie flat on a bench (or the floor) with a dumbbell in each hand.

  • Position the dumbbells at chest level with your palms facing your feet and elbows bent.

  • Press the dumbbells upward until your arms are almost fully extended without locking your elbows.

  • Slowly lower the weights back to chest level under control.

Muscles Worked

  • Primary: Pectoralis major (chest)

  • Secondary: Anterior deltoids (front of the shoulders), triceps

Ties to Baseball and Willie Mays

  • Powerful Upper Body: The chest press builds strength crucial for powerful swings at the plate. Willie Mays was known for his explosive hitting and overall power. A strong chest and triceps translate to bat speed and impact force.

  • Arm Extension and Control: Ensuring the arms extend powerfully and under control mirrors the motion of driving through the ball.

2. Dumbbell Bent Over Rows

Execution

  • Hold a dumbbell in each hand and hinge at the hips, keeping your back flat and core engaged.

  • Let the dumbbells hang below your shoulders with palms facing your body.

  • Pull the dumbbells toward your torso, squeezing your shoulder blades together at the top.

  • Lower the weights back to the starting position under control.

Muscles Worked

  • Primary: Latissimus dorsi (lats)

  • Secondary: Rhomboids, trapezius (upper back), rear deltoids, biceps

Ties to Baseball and Willie Mays

  • Strong Back for Throwing & Fielding: A powerful pull in baseball is necessary when performing a throw, particularly from the outfield. Willie Mays had a tremendous arm, making critical throws from deep center field.

  • Scapular Stability and Posture: Strengthening the back helps maintain proper posture and stability needed for rotational actions like batting.

3. Dumbbell Press (Overhead Press)

Execution

  • Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder level.

  • Palms face forward or slightly in toward your body, with elbows bent.

  • Press the dumbbells overhead until your arms are fully extended.

  • Slowly lower them back to shoulder height under control.

Muscles Worked

  • Primary: Deltoids (shoulders)

  • Secondary: Upper chest, triceps, core (for stability)

Ties to Baseball and Willie Mays

  • Shoulder Strength and Stability: Overhead movements are vital to a baseball player’s throwing mechanics. Though most throws are at varying angles, strong overhead pressing builds robust shoulders.

  • Balanced Shoulder Development: Willie Mays excelled in all facets of the game, including making difficult catches overhead. Shoulder strength ensures stability and control when reaching for high or outstretched catches.

4. Resist Band External Rotations

Execution

  • Secure a resistance band at about waist height.

  • Stand or sit sideways to the anchor point, holding the band with your outside hand.

  • Keep your elbow bent at 90 degrees and tucked into your side.

  • Rotate your arm outward (externally), moving your hand away from your midline, while keeping your elbow pinned to your side.

  • Slowly return to the starting position.

Muscles Worked

  • Primary: Infraspinatus and teres minor (rotator cuff muscles)

  • Secondary: Rear deltoids, scapular stabilizers

Ties to Baseball and Willie Mays

  • Rotator Cuff Health: A strong, healthy rotator cuff is essential for preventing shoulder injuries. For a center fielder like Willie Mays, countless throwing attempts demand a high level of shoulder integrity.

  • Accuracy and Power in Throws: The more stable the shoulder joint, the more accurately and powerfully a player can deliver the ball from outfield to infield.

5. Resist Band Horizontal Abductions

Execution

  • Secure a resistance band at chest height.

  • Stand facing the anchor point, holding the band with both hands extended in front of you.

  • Pull the band out to each side in a horizontal “T” motion, squeezing your shoulder blades together.

  • Slowly bring your arms back to the starting position under control.

Muscles Worked

  • Primary: Rear deltoids, rhomboids (middle back), trapezius

  • Secondary: Core (for stabilization), rotator cuff muscles

Ties to Baseball and Willie Mays

  • Mid-Back Strength for Posture and Swing Control: Strong scapular muscles help maintain an upright posture and reduce the risk of shoulder fatigue during long games.

  • Support for Explosive Movements: A stable upper back is key for powerful throwing and batting. Willie Mays was famous for his dynamic style on the field—strengthening the scapular stabilizers helps replicate that fluid, powerful movement.

Bringing It All Together

This workout emphasizes the key elements of baseball athleticism that Willie Mays embodied:

  1. Powerful Upper Body for Hitting: Exercises like the Dumbbell Chest Press and Overhead Press develop pressing strength and stability needed to generate bat speed and distance.

  2. Strong Back and Rotator Cuff for Throwing: Dumbbell Bent Over Rows combined with targeted shoulder work (External Rotations, Horizontal Abductions) help protect and reinforce the shoulder joint, while also improving the strength required for outfield throws.

  3. Endurance and Sport-Specific Repetitions: Each exercise is performed for a relatively high number of repetitions (25) to build muscular endurance, mirroring the ongoing demands of a long baseball season. Completing 4 rounds pushes both the muscular and cardiovascular systems, reflecting the stamina Willie Mays displayed.

By focusing on these movements, you’ll not only improve strength and stability across the chest, shoulders, and back, but also help cultivate the power, resilience, and athleticism that made Willie “The Say Hey Kid” Mays a Hall of Fame legend on the diamond.

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