Unlock Your Power: The Missing Muscle

You’ve been improving your technique.
The footwork feels crisp. Your arm path is cleaner. Timing’s coming together.
You’re starting to feel in control.

But when you throw, serve, or swing?
The ball still doesn’t go as far as it should.

It looks good.
But the ball still doesn’t come as far as you want it to.

That’s when the question creeps in.
Are you training the right muscles for power?

If it’s not just about technique, where does that extra power come from?

If you’ve been struggling with this, or just want to unlock more power —
This edition breaks it all down and shows you exactly what to focus on in your training…

— Paco Raven, Editor and Founder

No matter what sport you play, there’s probably some kind of throwing, serving, or swinging involved.

It might be a tennis serve, a long throw in football, or a volleyball spike. Even a powerful swing in baseball or a handball shot — all these moves follow the same pattern: your body working together from the ground up to launch something forward.

And that’s the key word — together.

Most people focus just on the arm. But if you want more power, it actually starts way lower.

The legs are the engine. When you push off the ground with your back leg that’s the first wave of energy.

Your quads and glutes fire up to drive your body forward.

Then the hips take over. They twist and help pass that force up through your core (the muscles around your stomach and sides).

That twist is what gives your movement speed and whip.

Next up? The shoulders and upper back. They guide the arm and make sure it stays on track.

If these muscles don’t work well together, especially the ones that help move and stabilize your shoulder blade. Your throw or serve loses power and control.

Finally, the arm kicks in. Your triceps straighten your elbow, and your forearm muscles control your wrist and hand.

That’s where the object finally gets released, but by then, most of the power has already been built by everything that came before it.

This full-body chain is how the best athletes throw and serve with serious force. If even one part of that chain is weak or off, you’re leaving power on the table.

And this isn’t just theory. Research shows that during a powerful throw, your core muscles actually fire before your arm muscles do.

And your shoulder muscles, especially the small ones inside your shoulder that keep everything stable. Work incredibly hard to keep the motion smooth and safe.

So when you’re asking, “Which muscles should I train to throw harder?”

The answer isn’t just “shoulders” or “core.” It’s the whole chain.

You need strong legs to start the motion. A powerful core to twist and connect everything. Stable shoulders to handle the speed. And a fast, controlled arm to finish the job.

In the next section, we’ll break down how you can actually train these areas step-by-step — so your body learns to move like a real power machine.

You don’t need to throw harder.

You need to connect better.

Because even if your arm is fast, the real power comes from how well your body transfers force from the legs, through the core, and into the throw.

When that chain is solid? Everything feels easier. You don’t have to “try” to throw hard. It just happens.

But when the chain is off maybe your hips don’t rotate fully, your core doesn’t brace, or your shoulder rushes ahead. The power fizzles out before it ever reaches the ball.

That’s why this week is all about building better connections. We’re not just training muscles. We’re training the way in which the muscles work together.

Here’s one drill to start with:

Landmine Step-Through Press

Set up a landmine barbell. Step through and across with one leg, rotating your hips as you press the bar up and away with the opposite arm.

It’s diagonal. It’s dynamic. And it hits every part of that throwing chain in one go.

These aren’t just random exercises. They’re patterns your body needs to master — if you want to turn strength into speed.

Here’s how to use them:

• Add them to your gym days as explosive primers

• Keep the reps low (4–6) and the intent high

• Focus on rotation, timing, and sharp, clean movement

• Remember to increase weight regularly so muscles are constantly challenged

You’re not chasing exhaustion. You’re chasing connection.

Because when your body learns to fire in the right order? The throw gets faster, the serve hits harder, and you don’t even have to force it.

Let’s build that engine right.

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Thank you for reading.

Next Monday, we will be back with a new Q&A edition and some exciting news about the editions on thursday.

And if you missed last Monday's Q&A on how to improve your top speed, Read it here.

Until next week,
Paco Raven, Editor & Founder
The Stoiclete

DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.