WHATS REQUIRED TO BE AN ARM WRESTLER
To train for arm wrestling you must develop stronger forearms, wrists and hands. Powerful forearms can create leverage that helps you pin your opponent’s arm to the mat. Traditional barbell wrist curls will help develop forearm and grip strength but supplementing with sports specific-movements can help you get more pins. The best form of arm wrestling training is engaging in practice matches. Use gym workouts to augment your training sessions on the arm wrestling table. Before starting a strength training regimen consult a physician.
Strong Arm Tactics:
Training and Technique in Competitive Armwrestling
Welcome to the world of competitive armwrestling! Strong Arm Tactics features training advice, technical demonstrations and empirically supported methods for developing strength, speed and endurance. Some of the best armwrestlers in the world share the secrets to their success in this burgeoning international sport.
The Hook - The Hook is the most common move in arm wrestling and the one you see the most in competitions and on TV.
To perform the hook, you curl your wrist as hard as you can and get your body over your arm. Keep your arm close to your body and pin your opponent by pushing downing with your arm and body. To be successful with the Hook, you should be stronger than your opponent and have good strength in your biceps and forearms.
The Toproll is a good move for beating your inexperienced friends. This move relies more on leverage than strength, so you can even use it to beat your older siblings. The goal of the Toproll is to put pressure on your opponent’s fingers, so their hand opens up and you can gain leverage.
The key to the toproll is to move quickly and get high on your opponent’s hand. Once you’ve opened up their hand, you should be able to move further out on their fingers, making it very difficult for them to outmuscle you, even if they’re stronger.
The higher you get, the more leverage you gain on your opponent’s arm and the easier he or she is to take down.
THE SHOULDER ROLL
The Press is a pure power move in arm wrestling and will only work if you’re as strong or stronger than your opponent. The key to the Press is to get your opponent’s palm to face up toward the ceiling with your own hand on top of his. Once your opponent is in this position, get your body over your arm and push down your opponent’s hand, using your upper body and arm.
- LEVER LIFTS: Lever lifts help develop forearm strength. Place a barbell plate on one end of a lever or use a sledge hammer for this exercise. With your arm fully extended down to your side, slowly pivot the wrist upward. Keep your arm still throughout the movement. Using a lever with a thicker grip helps create the effect of gripping up with a competitor.
- TOWEL PULLUPS: Place two small towels over a pullup bar, spaced about shoulder width apart. Make sure equal portions of each towel hang over the bar. Grasp each towel with thumbs pointing up and palms facing one another. Pull yourself up toward the bar, keeping your back straight. Raise yourself until your chest touches the bar. Slowly lower yourself back to the starting position. This movement increases strength in your wrists, back and arms.
- WRIST CURLS: Wrist curls over a bench help isolate the forearms muscles. Position a barbell on one side of a flat bench. Kneel down facing the bench. Grasp the barbell with a narrow grip, with hands about 6 inches apart, palms facing down. Rest your forearms on the bench and let your wrists hang over the bench. Slowly curl your wrists upward until fully extended. Lower your wrists to the starting position. Keep your forearms still throughout the movement.
- RUBBER BALL GRIP: Gripping a rubber ball improves your hand strength, targeting the forearm flexors. Powerful hands help you gain leverage on your opponent. Squeeze a rubber ball for 90-second intervals. Do three sets for each hand.