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...
More Cool Stuff You'll Like

10 Ways to Get Stronger With a Sandbag

Every athlete has probably heard their coach use the term sandbagging it; referring to somebody taking it easy and not pushing themselves as hard as...

7 Strategies for Faster Workout Recovery

Master the Lateral Lunge to Improve Your Hockey Stride

Break Through Plateaus With the 1-10 Drop Set Method

Notice On-Court Results With This Basketball Core Workout

4 Lifts to Build Wrestling Strength

Dominate Your Bench Test With This Strategy

Perfect Your Squat Technique With the Unloaded Squat

5 Isolation Exercises Your Workout Is Missing

Female Athletes: Get Strong, Not Bulky, With These Workouts

The Simplest Bodyweight Workout Ever

Bench Press Grip Guide: How Hand Placement Changes the Exercise

4 Deadlift Variations to Increase Your Pull

A Better Way to Train Your Core

7 Ways to Work Out Competitively Without CrossFit

3 Sandbag Training Mistakes Athletes Make

4 Exercises to Build True Lacrosse Power

Build Powerful Pecs With This Multi-Angle Chest Workout

Don't Train Your Arms Until You Can Do These 4 Things

Get a Ripped Core With 6 Advanced Dead Bug Variations

Get Faster by Improving Your Core Mobility

Improve Your Strength for Track & Field Success

The Best Single-Leg Exercises for Youth Athletes

3 Post-Activation Potentiation Combos for Explosive Strength

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

Top 5 Baseball Strength Training Myths

3 Explosive Exercises Designed to Increase Pitching Power

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

5 Softball Catcher Drills for Throwing Power

Blast Through Plateaus with Tempo Sets

7-Exercise Core-Blasting Workout

Improve Your Back Strength with the Inverted Row

7 Strategies for Dealing With a Meathead in Your Gym

Make Lifts More Challenging With Resistance Bands

These 3 Single-Leg Movements Will Improve Your Squat Technique

3 Nordic Hamstring Curl Exercises to Boost Your Performance

4 Sure-Fire Ways to Build a Strong Core

How Functional Training Has Overly Complicated Strength Training

7 Best Lower-Body Strengthening Exercises

7 Exercises That Safely Build Shoulder Strength

Build Full-Body Strength With 5 Suspension Trainer Exercises

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

Basketball In-Season Battle Rope Complexes, Part 1

Never Bench Press With Your Feet in This Position