10 ATG Mobility Exercises to Throw Harder

written by JOSH GESSNER |

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The Top 10 ATG Mobility Exercises to Throw Harder

(if you’d rather watch than read, you can do so here):

Today We're Talking About Mobility

If you want to start throwing harder, you have to be working on your mobility.

In this video, I’m going to walk you through my exact ATG mobility routine that will massively improve your mobility—something that I was taught by Ben Patrick himself.

And these are exercises you’ve probably never seen before.

Let’s Dive in.

Spinal Flexion (Forward Bending)

The first one I like to start with is spinal flexion—your ability to bend forwards.

This includes a lot of the muscles: starts from the feet, calves, hamstrings, glutes, lower back.

I always start with this because after back surgery, I could barely touch my knees going forward. That’s how bad my mobility was. Now, I can get my knuckles to the ground.

Two main exercises I’ve done every single day since my back surgery:

1. Elephant Walks

Gently stretching the backside dynamically, stretching that sciatic nerve. It’s active, not passive—putting your muscles through available range of motion.

You can’t force it—once you reach end range, that’s it.

You can progress this:

• Start on a box

• Then flat ground

• Then a slant board

• Eventually add weights in your hands (very advanced)

Important: Don’t jump into weighted elephant walks early. Do these for 6–12 months before loading. Progress slowly—add 5 lbs every month or two.

2. Jefferson Curl

Instead of just touching your toes, you’re holding weight, which pulls you into deeper ranges.

Why I love it:

• Easier to relax into deeper range with weight

• Trains small spinal muscles to get strong

• Builds durable, powerful back

Again—don’t go heavy too soon. Progress gradually.

Spinal Extension (Backwards Bending)

Now, the opposite—spinal extension. Also super important in the pitching delivery.

1. Dumbbell Pullover

Targets thoracic extension (mid-back). Super important in the throw.

When your front foot hits and you’re about to fire, you need this range.

More range = more time to apply force.

Same concept: weight pulls you into range. You relax into the stretch. Again, be strong enough to get out of it. Strength in end range.

2. Cobra Hang

Hang from a bar, partner lifts your legs into that curved extension.

Be careful—don’t jam your spine. Progress slowly.

3. Back Bridge Variations

Back bridge with progressions—use a box under your feet if needed.

Yamamoto can do a back bridge and walk around. It’s that important.

But again: don’t jam your spine. Build slow. More extension = more range = more time to produce force = more velo.

Spinal Lateral Flexion (Side to Side)

Being able to go side to side—also important.

1. QL Raise

Back extension machine—come up and down sideways. Add weight over time.

Trains:

• QL (quadratus lumborum)

• Obliques

Why it matters:

• Helps you crunch, rotate, and pull your arm through

• Helps rotational athletes generate more force (golfers included)

2. Barbell Side Bends

Barbell on your back, side to side.

Same concept: weight pulls you into deep range. You build strength coming out of it.

Start with bodyweight. Progress over 3–6–12 months.

Spinal Rotation

How well you can rotate—range and control.

Now, a lot of guys work on spinal rotation to improve hip-to-shoulder separation. But it’s really ribcage-to-pelvis separation.

You want to separate ribcage and pelvis—not just rotate the pecs.

Also—it’s not just about range. It’s about timing and violence of the move. You can throw harder with less separation if you time it violently.

1. Barbell Rotations

Barbell on your back. Rotate.

Start with bodyweight. Progress to barbell.

2. T-Spine Rotation Mobility Drill

All fours, rotate under. Add a small weight to deepen the stretch.

Another one:

• Arm on a wall

• Simulate throwing: hips open, torso closed

• Feel pelvis open and ribcage stay

3. Rotational Overcoming Isometrics

Prep before throwing. Get into your end range of separation (pelvis open, ribcage closed), then push against something immovable.

Max force from deep positions. Rate of force development in rotation.

Hips

Let’s talk about hips.

Hip Flexors

1. Couch Stretch – Rock back and forth for deeper stretch. You can load it.

2. ATG Split Squat – Lunge with full ROM, back knee off the ground.

Tight/weak hip flexors = low back pain and poor pelvis control.

Hip External Rotation

Pigeon Stretch with Push-ups
Put leg on box, go up and down. Builds strength and mobility at the same time.

Hip Internal Rotation

Loaded 90/90s
Sit in 90/90, weight on the working leg, move through full ROM. Build strength in deep ranges.

Groin/Adductors

1. Cossack Squat – Side lunge. Weighted. Deep groin stretch.

2. Split Pancake – Advanced. Legs wide, try to touch head to floor. Builds range and strength.

Upper Body Mobility

I’m not getting into serratus or scap stuff here—that’s more arm care. Whole separate video.

This is more ATG-style: improving pec and lat range of motion.

Pecs

1. Deep Range Dumbbell Pressing – Don’t stop at 90°. Let the dumbbell pull you into a deep stretch, then press out of it.

2. Dumbbell Flys – Same concept.

Barbell bench can be too limiting. Start with dumbbells to get into deeper range.

Lats

1. Deep Range Rows – Let the weight pull you, then row.

2. Side Hang – Static stretch. Post-throw. Great for spine too.

How to Incorporate All of This

You can go try all this on your own—that’s a legit option.

But if you want more structure, more guidance, and a full roadmap—not just mobility, but velocity training too—that’s what we do at The Pitcher Lab.

We’ll give you:

• A full roadmap to gain velocity

• Constraint-based throwing drills

• High-CNS, triphasic lifting

• ATG mobility

• Pliable and med ball work

• 1-on-1 coaching with full staff support

You can text me anytime. We do weekly classrooms too—super in-depth, advanced stuff from coaches with MLB org experience.

If you’re serious about throwing harder, you can book a call with us here.

Also, grab my free 95 mph guide here.