Discover Pitcher Colby Lewis’ Arm-Strengthening Secret | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Discover Pitcher Colby Lewis’ Arm-Strengthening Secret

April 17, 2011

After struggling early in his MLB career, Colby Lewis traveled the globe to find a strike-throwing remedy. He spent two seasons with the Hiroshima Carp, dominating Japan’s Central League before returning stateside to rejoin the Texas Rangers. Nowadays, Lewis has complete command of his pitches, enabling him to throw strikes more consistently and thus work deeper into ball games.

Lewis credits his ability to stay strong and healthy—a major obstacle in his earlier years—to a secret post-game exercise he mastered in Japan. His Rangers teammates call it “Colby-San,” a play on the suffix used to address or refer to an individual in the Japanese language.

The “Colby-San” is a simple arm-strengthening exercise Lewis works through after every throwing session and every start. All you need is a small piece of elastic tubing, long enough to grip both ends with your hands. You can do the exercise either seated at a table or standing with your elbows on your knees.

Start with your palms facing in, and pull the tubing from both ends to create resistance. Perform in continuous fashion for 60 seconds, keeping tension in the tubing throughout. Repeat for 60 seconds with palms facing away, and another 60 seconds with palms facing each other.

Lewis credits the “Colby-San” with strengthening all the muscles in his arms and around his elbows, keeping him injury-free and primed for another Rangers playoff run.

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,653,048
Why You Should Never Doubt Colin Kaepernick
Views: 15,932,126
Brandon Jennings: "Always Improve"
Views: 2,022,389

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

A Better Way to Train Your Core

Whenever trainers or coaches say "you're using your core in this exercise," it often leaves more people scratching their heads rather than feeling their...

7 Best Lower-Body Strengthening Exercises

Mike Boyle's 5 Tips for More Effective Workouts

10 Ways to Get Stronger With a Sandbag

These 3 Single-Leg Movements Will Improve Your Squat Technique

3 Tricks for a Stronger Front Squat

Make Lifts More Challenging With Resistance Bands

7 Farmer's Walk Variations for Improved Core Strength

Master the Lateral Lunge to Improve Your Hockey Stride

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

How Often Should You Vary Your Exercise?

3 Nordic Hamstring Curl Exercises to Boost Your Performance

How NOT to Perform a Pull-Up (With Fixes)

Reach New Training Heights With Resistance Band Exercises

Increase Your Explosiveness with the Power Curl

Use Eccentric Lifts to Increase Size and Strength

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

How Functional Training Has Overly Complicated Strength Training

5 Exercises to Develop Soccer Power

Dominate Your Bench Test With This Strategy

Putting Together an Off-Season Workout for Point Guards

The Best Single-Leg Exercises for Youth Athletes

4 Exercises to Build True Lacrosse Power

7 Strategies for Faster Workout Recovery

Perfect Your Squat Technique With the Unloaded Squat

12-Week Resistance Band and Chain Workout

Kyle Lowry's 12-Week All-Star Training Program

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Develop Core Strength for Throwing

How to Design a Greco-Roman Wrestling Training Program

Prevent ACL Injuries With This Exercise

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

4 Lifts to Build Wrestling Strength

Posterior Chain Fixes to Improve Your Game

3 Post-Activation Potentiation Combos for Explosive Strength

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

7 Ways to Work Out Competitively Without CrossFit

4 Deadlift Variations to Increase Your Pull

4 Simple Golf Core Exercises to Increase Your Driving Distance

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Build Max Power With These Pulling Exercises

Never Bench Press With Your Feet in This Position

7-Exercise Core-Blasting Workout

6 Gym Machines That Are Actually Worth Your Time

Improve Soccer Agility with Lateral Strength Exercises