I weight train thrice a week for armwrestling mainly to get a pump and stretch from the damage caused by my armwrestling workouts
they don't last long normally 1/2 to 1 hour long I perform 1 set for about 10 - 13 reps . Do I think its important?
Not as important as armwrestling hard. If your armwrestling workouts are suffering because of your weight training
I would back off on the weight training. I've never spent a whole lot of time weight training. My occasional
4 month spurts with the weights haven't shown me much noticeable improvements in my armwrestling..
Although I do notice when I'm in good weight training shape I can armwrestle longer meaning I can last
in a particular match longer.
Armwrestling is a deceptive sport. It is not strictly a "strength" sport as people often think, because technique and speed are
both very important. But anyone who tells you that strength is not central to the arm wrestler's success is misguided at best.
Strength matters to the extent that it allows you to execute various techniques. For instance, you cannot perform a toproll
if you do not have the strength to create adequate backpressure.
So what kind of strength do you, the armwrestler, need? If you believe that having big, strong biceps is the key to your
success you are in for a surprise.
Take one look at an experienced arm wrestler, and you will see just how important forearms are to arm wrestling! Forearm
and wrist strength is absolutely vital to the arm wrestler for several reasons, the first being leverage. Arm wrestling
is a leverage sport. You try to obtain leverage with your body position, your hand position, your arm position, and even
your foot position.
The leverage gained by superior forearm and wrist strength is perhaps the most important leverage of all. I am no physics
major, but I know that the force a lever can exert varies inversely with the distance from where the force is exerted to
its fulcrum. In arm wrestling, being able to curl your wrist reduces this distance and therefore increases your force
tremendously! If you don't believe me, try arm wrestling someone who curls their wrist while you do not curl your own wrist.
Now try again, but this time, curl your wrist as well. It should now be obvious to you how important this leverage is to
an arm wrestler.
The wrist is also of tremendous importance to the arm wrestler. Being able to torque your wrist more forcefully than your
opponent will result in your gaining better (and higher) hand position. Lever lifts are great for this type of strength.
Additionally, this sort of wrist strength is extremely important to creating backpressure. If your wrist strength is not
able to match the strength of your forearm and bicep, your wrist will bend unfavorably toward your opponent. This will
put your wrist in a weak position, which is quite common in arm wrestling due to weak wrists. Toprolling in this position
is not comfortable, to say the least. It can result in slipped grip, which leads to the straps. In rare cases, it can even
lead to injury. Most importantly, it is difficult to win if your hand is not high. For this reason and others, developing
great wrist strength is very important!
Just in case you are not yet sold as to the importance of forearm strength to arm wrestling, try this experiment. Perform
a gruesome forearm workout and, at its immediate conclusion, arm wrestle someone of comparable strength and experience.
Now, wait a few days, perform a gruesome workout for any other muscle groups (making sure your forearms are fully recovered),
and arm wrestle the same person. Experiment with as many muscle groups as you like; in the end, you will find that forearm
fatigue affects the outcome of these matches more than any other muscle group!
The wrist lifting exercise is great for developing strength in the wrist. This exercise is a bit different from your typical
wrist lifting exercise because A) it must be performed on an elbow pad on an arm wrestling table and B) it is performed using
a special dumbbell designed for arm wrestling training. On this dumbbell a weight load is added in the center to balance gravity.
Using an angle of 90 degrees, simply perform wrist lifts. You must be able to perform 9-12 reps on this exercise. Feel free to
increase weight if you are not feeling challenged.
The pronator exercise is another great exercise for developing your wrist strength. It is performed using a specialized dumbbell
while the arm is placed on an elbow pad. The dumbbell has one side without weights and has a twisting handle so you can perform
a twist with it. Simply perform a bicep twist with this and keep your bicep muscles contracted. Once you start, you must be able
to perform at least 9-12 reps in a single set. If it feels really easy, feel free to increase weights.
In Biceps Lifting Hammer Hold exercise, you rest your arm on the elbow pad and make a 90 degree angle with your arm while holding
The exercise is performed exactly the same way you would perform a bicep hammer routine, except that you only need to
rest your arm on the elbow pad. When performing this exercise, your idea weight should be challenging enough when you are
performing at least 9-12 reps. If at any time you feel not being challenged, increase the weight. Do three sets of this exercise.
From a morning I do wringing out from a floor on the back of palm. It is exercise well acquainted that,
who possesses the shock technique of the back of palm. Wringing out from a floor instrumental in the back of palm strengthening of racemes
of hands. It suffices uncomfortable. But it on the face of it. This exercise is sickly enough, if to execute him first.
Thus the shock loading is on the muscles of arm and delta-shaped muscles.
1. Always keep your wrist cocked. You can also catch people off-guard by keeping your wrist straight and then snapping it as soon as
the arm wrestle begins.
2. Lean in so your shoulder is as close to your fist as possible without moving your elbow out of place. Try to stand over your
arm so it feels like you are pressing downwards.
3. Focus on pulling your opponent's arm towards you rather than laterally towards the table. Once you 'un-wind' their arm it's
" The forearms and wrist is also of tremendous importance to the arm wrestler " - Armkash