Build a Pitcher's Body

Travis Price

Travis Price, fitness manager at the Cypress 24 Hour Fitness in Los Alamitos, California, knows a little something about pitching a softball. As a pitcher for Team USA, the men’s national softball team, he strikes out some of the best batters in the world. To perfect your own pitch—both on the field and off—Price says you have to get hard to throw hard. Ace pitchers don’t start on the mound, they start at the gym, where you build the strength to get the ball the 46 feet between the pitcher’s mound and home plate. “Strong shoulders and arms are important, of course, but strong legs, butt muscles, and forearms are key, too, because they help generate power,” says Price. “Plus, a strong core helps with balance and control.” Try these in-the-gym ways to build all three.

For Forearms

Cable Wrist Curls
Hold the cable bar with your hands not quite shoulder-width apart. With your arms out in front of you, roll your wrist down as far as your range of motion allows. You should also reverse the motion and pull your wrists upward as far as you can comfortably go. Repeat 15 times to start. Work up to three sets.

For Legs and Butt

Walking Lunges
Take a giant step forward with your right leg, lunging until both legs are bent about 90 degrees. Keep your back straight, shoulders back, chin tucked, and belly button pulled in toward your spine. Then step with your left leg, and repeat. Start with 15 reps of each leg, doing one or two sets. Build up to three or four sets.

For Core

Prone Iso Abs
Lie on the floor on your stomach with your arms bent underneath you, your elbows at 90-degree angles and toes together. Push your body weight up, supporting yourself on your forearms and toes. Keep your body flat, contracting your stomach and butt muscles. Your butt shouldn’t be in the air, and your belly shouldn’t sag. Repeat 15 to 20 times, holding for 2 to 5 seconds to start.