Arm-Wrestling FAQ

[Armbender]

Here are the most Frequently Asked Questions in the sport of Arm-Wrestling.

What muscle groups are involved in Arm-Wrestling and which are the most important?
This is what I feel to be the ranking of muscle groups for Arm Wrestling. (I include tendons in this group as this is the major attribute in this sport)

1. Hand & Fingers
2. Wrist
(These must be equally strong in order for them to be in the top 2)
3. Forearm
4. Shoulder
5. Bicep
6. Back
7. Triceps
8. Chest
9. Abs

Is there only one way to Arm-Wrestle?
No. there are actually three or four different ways to pull.

1. Top Roll - (pretend holding a glass of water in your right hand, without moving your elbow, pour that water into your left shirt pocket. This is the basic movement for a Top Roll)
http://forum.bodybuilding.com/photo/data/500/medium/2004-3.jpg

2. Hook ? the most recognized in Arm-Wrestling. By turning your hand inwards with your opponent so your palm is facing you.
http://forum.bodybuilding.com/photo/data/500/medium/3805.jpg

3. Press ? When you press with the lower part of your palm and leaving your fingers behind.

Is Arm-Wrestling Safe?
Just like all other sports, there is always risk involved. There is less of a chance to be injured at work than at the Arm-Wrestling table. The MOST IMPORTANT thing to do in Arm-Wrestling is to LOOK at your hand at ALL times...

I stress this because it is a proven fact that you greatly reduce the risk of breaking your arm (i.e. in the most common spot) if you are looking at your hand...I don?t want to scare anyone off from pulling because it is the best sport I know of but every great sport has a danger in it....

So always look at your hand...it will actually help you win more matches because when you look at your hand, you concentrate on how it is moving whether your fingers could move a little bit to gain an advantage or if your wrist is down....

Are there any rules in Arm-Wrestling?
Yes. Here are the current World Arm-Wrestling Federation Rules including all of the associated weight classes
http://armwrestling.proboards.com/index.cgi?board=general&action=display&thread=2233

Is Arm-Wrestling mainly forearm strength?
No. But it does have a great deal of importance in the match on the style you pull.
The elbow is the key component in the lever of the arm. Therefore, I split the forearm into 4 parts:

1. Lower (area around the elbow)
2. Upper (area just below the wrist)
3. Brachialis
4. Area just above the Brach (centre of arm from wrist to elbow)


Each are used differently corresponding to the style of pulling....

1. Is used primarily for Side pressure
2. Is used for a Hook position
3. Is used for Toproll position
4. Is used for a Pressing position

What should I do to start my match?
The first thing to do when you start is to keep your hand 1 fist distance from your shoulder...at all times whether your winning or losing...it will look like your pivoting your body...this is where your most strong...

The 2nd thing you should do is when you grip your opponents hand, place your index finger on top of your thumb instead of below it, this helps with your grip...now, look at your hand from the side when you are gripped up, make sure your knuckles are facing the ceiling, this will straighten your wrist out by doing this. Just remember to keep everything tight and pull towards you.....

One of the biggest mistakes new people make is that they push their opponents arm to try and win. Arm Wrestling is all pulling, once you start to feel yourself pushing, your doing it wrong.

What are some good workouts to strengthen my Hands Wrists and Forearms?
Workout #1
Side Levers (3" thick PVC Pipe with weight fitted at 1 side)
Front Levers
Plate Wrist Curls (Try using 2 plates flush side out for the width)
Reverse Curls (Thumbs out)
Side Hammers (Thumbs out)
Front Hammers
Standing barbell wrist curls in front
Reverse Wrist Curls

Picture of front levers
http://www.eiyc.com/images/exerci1.jpg

http://www.eiyc.com/images/exerci2.jpg

Workout #2
Rope Pulls elbows in (1 1/4" thick, 10' long, hooked to a pulley at lowest level seted on the floor)
Rope Pulls elbows out
Plate Toss
Plate Pinch (Use Min 3 plates for the width)
DB Toss (Silver DB's standing on end)
Rope Pull-Ups

You can effectively hit the forearms by training hands and wrist also. I find that is the only way to strengthen and grow the entire forearm...Ensure to only train hand and wrist once every 4 days to begin with until you can handle it or you will find yourself overtraining...I directly and indirectly train my forearms everyday...Using ropes is an ideal way of tackling all of these areas with great results...

This will help with your grip strength?

Are there any tricks on beating people?
1. ALWAYS look at your hand. This drastically lowers the chance of you breaking your arm during a match...and if you look at your hand, you focus more on the angles of attack.

2. Keep your shoulder and hand tight together at all times whether it is in the winning or losing position...this will help increase the torque you need to remain in the match, just don?t allow your shoulder to touch your hand.

3. Place your index finger on top of your thumb not below it when setting up your hand...this will allow you to finger walk more easily and also allows you to stop a persons Top Roll.

4. TRAIN!!!...get to a real Arm-Wrestling table as this is really the only place to really learn and better...Start hitting tournaments even though you don?t "think" your ready, it?s a great way to understand what you have to do to be ready.

5. Look at the referee for the "ready, go" it will help you on timing it perfectly...that nano-second really does go to your advantage. Focus on those two little words and you will see great improvements.

6. You have 49 square inches of elbow pad. USE IT. So many new people plant there elbow in the centre of the pad and don?t utilize all that space. Concentrate on the angle of the arms and counter using your pad. It can change the whole outcome of the match. Practice using each corner against the same opponent to see how it feels for you, then start drag motions going from front to back in a half moon shape.

7. Try to always train in the losing position. I notice new people in the sport starting getting good, but when they get into the losing position, they give up because they straight out do not know what to do..."In order to win, you must first learn how to lose"...this has been my motto for quite some time....

8. If you are serious about staying in this sport, invest in a good joint supplement. If you are looking for an everyday healthy supp with a Multi-Vitamin - ORANGE TRIAD from Controlled labs If you are looking for and everyday basic repair supplement - ANIMAL FLEX from Universal Nutrition If you are looking for a serious Supplement for tendons/ligaments/joints for healing - SUPER CISSUS from USPLabs... It is well worth the investment

9. Be repetitive. You have to really stick with this sport to be successful. Don?t expect to win the 1st tournament you go to. Some people are gifted and can, but most of us wait a year before we win our 1st event. Consistency pays off in this sport and your gains are slow at the beginning but are very recognizable when they start getting better. Always remember, you are never as good as you think you are. Anyone can be beaten at any time. Stay focused and always train to your potential

10. Always train where you are weakest. If your hook is lacking, train it constantly at practice, vice versa with your top roll. You?re better off being really good at one move but also hold your own on other moves. Find what works and what doesn?t and use regular circuit tournaments to work on new moves. Don?t wait until a big event to try something you haven?t practiced before.

11. Never underestimate your opponent. There is a fine line between being confident and being cocky. Anyone can be beaten on any given day. Don?t think you?re the best. If you?re not nervous before your event, you?re not testing yourself enough

12. Listen to your body. Do not over-train; this can lead to injuries, especially in your hands, wrists, and elbows. I would rather not train in the gym and compete injury free than hit the gym for strength and compete injured. If your joints are sore going into a tourney, it will beat you mentally

13. If you lose against someone, don?t keep doing the same move...try something different...even if you feel weaker in that move try it...that person is bound to have a weak spot...keep trying stuff until you find it

14. Keep your non-competing arm off of the table. Having you arm lay on the table holding onto the peg at the side limits your manoeuvrability and can prevent you from pinning your opponent. Keep your elbow in the air and take it out of the picture.

15. To Counter a Hook, when setting your hand, drop your wrist so your fingers are facing your opponent, apply side pressure in your lower palm and post up so your hand is pressured to the roof, hit from top left of the pad and sweep your hand to the back right side of the pad. (right handed) Your opponent will end up pinning himself.

[swark]

Thanks for the info.

[DRM19]

Thanks ALOT. Much apprecicated! some great advice in there and your be suprised how some easy to adjust too tips help so much. I was losing to a guy and after putting a few of these tips into practice i whooped him. :D

[Armbender]

Thanks ALOT. Much apprecicated! some great advice in there and your be suprised how some easy to adjust too tips help so much. I was losing to a guy and after putting a few of these tips into practice i whooped him. :D

Great to here!...

[Armbender]

thanks for all of the pm's and reps...

[Armbender]

I would like to continue to post tips as I am still receiving lots of messages which tells me this was a good article.


#16 - Be respectful to all members at the table including the opponent accross from you and mostly the referees....Rememebr that the referee's word is always final. Disrespect at the table wether you win or lose is the worst thing that a competitor could display at a competition....

[AHF_DrgKing]

Great info, thanks for sharing.

[Expendable]

are 'hand grippers' effective to use for working out the forearm and strengthening grip?

[feared]

good post, gonna come in hand next time i arm wrestle

[Xtr3me]

nice one. I can't wait to kick my mates asses in the pub at arm wrestling after doing that wrist workout for a few weeks whilst doing my weights :P

[Armbender]

good post, gonna come in hand next time i arm wrestle

nice one. I can't wait to kick my mates asses in the pub at arm wrestling after doing that wrist workout for a few weeks whilst doing my weights :P


thanks guys glad you liked it

[almedic]

Great post buddy, looks like you are getting a good following here. I like what I see. Hope to see you at worlds. Great info for the beginners and even the more experienced. Always like seeing what others are doing training wise.

[mmabuzzsaw]

Great article. I never knew anything about arm wrestling outside of "Over the Top" (probably the least reputable source i know!). Thanks for enlightening me!

[Armbender]

Great article. I never knew anything about arm wrestling outside of "Over the Top" (probably the least reputable source i know!). Thanks for enlightening me!

glad i could help your reply was exactly the reason on writing the article

[newguy08]

thanks for the great info. keep posting more tips :)

[J-Cubed]

Awesome article! Very helpful! Keep posting tips man:D

[saku]

Good info! Thanks!

[Armbender]

Good info! Thanks!

i will def post some more soon...i am curently deployed with the military so computer access is extremely limited

[PrimeraRS]

Im finally gonna be able to beat my dad.

[Armbender]

Im finally gonna be able to beat my dad.

awesome man good luck!

[Armbender]

Tip #17 - recovering from the losing position in a hook ....this is a tough spot bu definately do-able. Once in the losing position you have to concentrate on your finger position...you have to drive your elbow forward to the top of the pad while turning your fingers so they are facing the ceiling and in one motion pull your opponents hand towards you using your lat for power...almost the same idea as a chin-up using your opponents hand as the bar...this move will put you in a more offensive position

[Rob_Hood]

Good read, how often would someone get their arm broken? I mean, are the chances fairly slim that it would happen?

[IJS]

I've been in the sport for about a year now, I love it. That was great info.

[colinmarcus]

Brb, gonna watch Stallone's Over the Top now :)

[bvt13]

Im finally gonna be able to beat my dad.

haha the age old challenge

[-NR]

i'm gonna try this, thanks!

[Armbender]

Good read, how often would someone get their arm broken? I mean, are the chances fairly slim that it would happen?

i have seen hundreds of thousands of matches in my carear and have only witnessed 8 breaks. It is rare but is a possible risk as any proffesional sport would also have.

[Armbender]

Tip #18 Foot Positioning this is very under- rated. In order to generate power to its potential you must be balanced at the table. If pulling right handed, place your right foot centered under the table, your left foot should be pressed against the left ou tside table leg, you should have a small bend .in your legs also. What you want is to feel like you would fall backwards if you let go of your opponents hand. When you begin you are posting off of your right leg and assuming a squat position with your left leg ensuring that you dont twist your body when you drop down for the pin. Your shoulders should remain level and squared with the table at all times

[shaun_19]

nice write up, props 2 u bra

[Armbender]

nice write up, props 2 u bra

thanks man, I really hope people can benifit from it

[gregdike]

I noticed from your bodyspace stats that you can squat double your weight. Is leg strength required for arm-wrestling? Do many elite arm-wrestlers have good over all strength such as yourself?

[ZionFluke]

Leg strength is important too..arm wrestling also need lower part body strength to hold.

[debrovnik]

Right, decided to dust off my pair of CoC grippers that I brought years ago and give this whole arm wrestling thing a go!

I remember when I first brought them, I thought they must have labeled them wrong as I couldn't even close the No.1 - and I thought I was pretty strong! :D I do have small hands and wrists but it was not excuse, I just wasn't strong enough.

I like having something to train for and arm wrestling sounds good fun, I have to say that haven't lost an arm wrestle since I was 14 but it would be good to have a go against some competition, I am very sure that I would get whooped by anyone with and experience but I think it will be fun!

I'm going to start adding arm wrestling focused movements into my schedule and start training with my grippers on a regular basis.

With the grippers, I've heard that high repetition is the key, I can just about close the No.2 now if I'm lucky and can do maybe 12 reps with a No.1 if I hold it right, I find it a lot easier upside-down ;)

I'm thinking I should buy a 'trainer' gripper that I can pick up whenever and bash out say 30 or 40 reps? Would this be a good idea? Hand and wrist strength are my weakest areas so I feel it's here I need to focus initially.

Any advice you could give me for hands and wrists would be great! Reps sent in advance ;)

[Armbender]

I noticed from your bodyspace stats that you can squat double your weight. Is leg strength required for arm-wrestling? Do many elite arm-wrestlers have good over all strength such as yourself?

legs is definately not a priority but it does add too upper body strength

[Armbender]

Right, decided to dust off my pair of CoC grippers that I brought years ago and give this whole arm wrestling thing a go!

I remember when I first brought them, I thought they must have labeled them wrong as I couldn't even close the No.1 - and I thought I was pretty strong! :D I do have small hands and wrists but it was not excuse, I just wasn't strong enough.

I like having something to train for and arm wrestling sounds good fun, I have to say that haven't lost an arm wrestle since I was 14 but it would be good to have a go against some competition, I am very sure that I would get whooped by anyone with and experience but I think it will be fun!

I'm going to start adding arm wrestling focused movements into my schedule and start training with my grippers on a regular basis.

With the grippers, I've heard that high repetition is the key, I can just about close the No.2 now if I'm lucky and can do maybe 12 reps with a No.1 if I hold it right, I find it a lot easier upside-down ;)

I'm thinking I should buy a 'trainer' gripper that I can pick up whenever and bash out say 30 or 40 reps? Would this be a good idea? Hand and wrist strength are my weakest areas so I feel it's here I need to focus initially.

Any advice you could give me for hands and wrists would be great! Reps sent in advance ;)

you are exactly the target group i was looking for when i decided to write this article. Your attitude is awesome. With your grippers i woukdnt go any higer than 12 reps ill pm when i get back from deployment

[kong239]

Travis Bageant works out at my gym. He does a lot of static holds with a lot of weight. But he really doesnt do much more than arms....

[Armbender]

Travis Bageant works out at my gym. He does a lot of static holds with a lot of weight. But he really doesnt do much more than arms....

Absolutely...but also know that Travis doesnt have to worry about getting into a specific weight class either..lol...he sits at 242lbs...if I train my legs to what I should, I would be out of my competitive weight classes...Its a hard balance and sacrifice in my training to neglect legs but it is what most light weights have to do....

[debrovnik]

you are exactly the target group i was looking for when i decided to write this article. Your attitude is awesome. With your grippers i woukdnt go any higer than 12 reps ill pm when i get back from deployment

Hi Buddy,

It would be great to hear from you - I'm really keen to learn more - I've checked out a few armwrestling sites.

Still working the grippers, can close the No.2 upside down about 5 or 6 times, can close it once properly the right way up. Have been doing super-sets with the No.1 & No.2 - have definately seen a bit of progress.

Did a few sets of reverse curls yesterday super-setted with heavy lat pull-downs - really made my forearms BURN :D

Can you recommend any more 'grip-toys'? I really do think that the hand / wrist is my big weak point and the area I'm keen to focus on. My grippers now take pride of place on my desk in the office - glad that I work for myself! ;)

Any further exercises for wrist, fingers, hands that you could recommend?

[Armbender]

Hi Buddy,

It would be great to hear from you - I'm really keen to learn more - I've checked out a few armwrestling sites.

Still working the grippers, can close the No.2 upside down about 5 or 6 times, can close it once properly the right way up. Have been doing super-sets with the No.1 & No.2 - have definately seen a bit of progress.

Did a few sets of reverse curls yesterday super-setted with heavy lat pull-downs - really made my forearms BURN :D

Can you recommend any more 'grip-toys'? I really do think that the hand / wrist is my big weak point and the area I'm keen to focus on. My grippers now take pride of place on my desk in the office - glad that I work for myself! ;)

Any further exercises for wrist, fingers, hands that you could recommend?

hey man...most of the grip exercises i do are listed above...definatley hit ropes though...rope training is some of the best workouts for armwrestling you can do...very under-rated in my opinion..even just hanging a thick rope in a tree and climbing it everyday a few times would be awesome

you can also check out gripboard.com....very good info on that site as well

[debrovnik]

Like the rope idea - first I've got to find some though! :D

[Armbender]

Like the rope idea - first I've got to find some though! :D

the twist rope is very hard to find...try places that deal in marine sales...

[bullybreed]

I have been looking into this sport, all over online I can't find any websites that offer and updated info ie. where contests are held how to enter anything like that, I live in northern IL so i would be looking for tournaments in wisconsin, iowa and ilinois probably and info anyone can give me on how to find upcoming tournaments? websites ect? thanks

[DariusWithHeat]

i seroiusly love this thread

[Armbender]

I have been looking into this sport, all over online I can't find any websites that offer and updated info ie. where contests are held how to enter anything like that, I live in northern IL so i would be looking for tournaments in wisconsin, iowa and ilinois probably and info anyone can give me on how to find upcoming tournaments? websites ect? thanks

Here is an American Forum which will give you all the information you are loooking for

http://www.northeastboard.com/

Good luck with everything

[gbrs5]

Awesome thread...reps to you.

i will probably (because anything can change ;)) never get into competitive arm wrestling of any kind...but it definitely doesnt hurt to use these strategies to beat out my buddies in arm wrestling :D

[Armbender]

Awesome thread...reps to you.

i will probably (because anything can change ;)) never get into competitive arm wrestling of any kind...but it definitely doesnt hurt to use these strategies to beat out my buddies in arm wrestling :D

thanks man!

[Philip81193]

Great thread! I got curious and did some research on grip strength last night.

I tried a quick workout (Finger pushups, chinup bar and towel hangs, and tennis ball squeezes) too, and I'm definately feeling it in my forearms this morning!

[Armbender]

Great thread! I got curious and did some research on grip strength last night.

I tried a quick workout (Finger pushups, chinup bar and towel hangs, and tennis ball squeezes) too, and I'm definately feeling it in my forearms this morning!

awesome man!...you should definately try the steak knife push-ups..they are intense....I will post pictures of them when I get the chance

[Armbender]

TIP #19
Benifits of POWERPULLING

As I have stated before, your hand and wrist take a lot of abuse in this sport and can fatigue very easily if you're not careful. If you would like to generate more power in a static position, i.e. losing position, centre table position, then power pulling is for you. It eliminates the pressure on your hand and wrist and allows you to train harder and longer in these positions without reaching failure.

In order to do this you must set up with your training partner (at the table) with your wrist on wrist...not grabbing each others hand like normal Arm-Wrestling. Just make a fist with your hand and lock wrists together....This usually puts you into a hook position....

In this position you have the ability to pull hard without fatiguing/injurying your hand and wrist. You can build a lot of stopping power using this method and I believe it should be implemented into your training schedule if you want to develop a great stopping move against your opponent.

[lakerzfan07]

my 31 year old 5'8" 150lb cousin beat me at arm wrestling, and he doesn't even lift weights! got an okay looking pair of arms tho lol.

[debrovnik]

Have just redesigned my entire training plan to include wrist, forearm and hand strengthening exercises :)

[Armbender]

Have just redesigned my entire training plan to include wrist, forearm and hand strengthening exercises :)

AWESOME!....good to hear man..definately let me know your progress

[stathis723]

AWESOME!....good to hear man..definately let me know your progress

I was a noob man, Probably me and my opponent had a bad Form so i broke my arm, it aint fun if u dont know what ur doing.

[debrovnik]

AWESOME!....good to hear man..definately let me know your progress

Sure will buddy - I'm looking forward to starting tomorrow, I'm actually going to keep a log this time! (I say this every time ;) )

[Armbender]

I was a noob man, Probably me and my opponent had a bad Form so i broke my arm, it aint fun if u dont know what ur doing.

very sorry to hear!...i could definatley be the lack of knowledge in the sport..but really, what sport isnt dangerous if you dont know what your doing...thats why I stay away from bar table pulling or "coffee table championships" as we sometimes call it...stick with a professional table with 2 qualified referees who know what to look for and prevent injuries..

good luck on your recovery

[Armbender]

Sure will buddy - I'm looking forward to starting tomorrow, I'm actually going to keep a log this time! (I say this every time ;) )

hahah...awesome...post a link in here so i can follow..if you have any questions when you start just ask..just remember..small steps...dont look for huge gains or pr's for this type of training...just make sure your form is perfect and listen to your body...

[stathis723]

very sorry to hear!...i could definatley be the lack of knowledge in the sport..but really, what sport isnt dangerous if you dont know what your doing...thats why I stay away from bar table pulling or "coffee table championships" as we sometimes call it...stick with a professional table with 2 qualified referees who know what to look for and prevent injuries..

good luck on your recovery

Thanks mate, actually i almost never armwrestl, i never though there was a possibility of breaking a bone armwrestling.

[Armbender]

TIP #20 - Effective Strap Use

Some people never see the straps in a tournement and get confused when the referee asks if you want them high or low. Meaning the positioning of the strap on the back of your wrist. This is something that should absolutley be practiced in training...You lose your mental game when you get confused with simple questions like high or low...This gives your opponent an upper hand when he answers fast and with confidence.

When the staps are placed and the referee lets your hands go, immidiatley drive your elbow to the top of the pad keeping your wrist high and straight, then in the same motion, drag your arm back to centre pad, still with your hand and wrist high and straight.

If you complete this move first, you will have an advantage on your opponent and his/her hand should be dropped slightly...

I personally love the straps but maybe because I find myself in them a lot.

[paytonsm09]

Very useful info!

[klaus42]

A lot of cool info about arm wrestling. I am currious about the types of fractures that can happen in this sport.

[klaus42]

A lot of cool info about arm wrestling. I am currious about the types of fractures that can happen in this sport.

[Armbender]

A lot of cool info about arm wrestling. I am currious about the types of fractures that can happen in this sport.

they are usually rotary breaks that happen between the shoulder and elbow. But are certainly avoidable and are done from carlessly ArmWrestling. Biggest tip is to ALWAYS look at your hand....this prevents a lot of injuries...another tip is to stop countertop armwrestling...meaning..use a real Armwrestling table...thats what it is intended for...and lastely, always warm up like you would for any workout or sport...yu have to really warm the tendons up to prevent injury

[hema456]

thank you

[Armbender]

thank you

your welcome...

[bmxunknown]

great post. really interesting. im going to try the top roll next time when i arm wrestler ha..

question though.

is strength > technique or the other way around.

like 60% strength to 40% technique?

[Armbender]

great post. really interesting. im going to try the top roll next time when i arm wrestler ha..

question though.

is strength > technique or the other way around.

like 60% strength to 40% technique?

Thats a common question. Its really hard to put a number on each of these. The problem is I can beat new people in the sport at almost any weight. After a few attempts I can usually find a weak spot and use that to get a pin regardless of thier strength. But eventually, in order to use your technique, you have to have the strength to back it up.

At the beggining of your training its Strength > Technique.
Middle of your training Technique > Strength
Peak of your training Technique = Strength

I hope this answers your question

[Armbender]

TIP #21 - Loose Grip vs Firm Grip (To load or not to load)

This is another common question. Should I squeeze my opponents hand and show how strong I am, or should I leave my hand really loose and surprise him/her.

To a certain extent, this is by prefernce. The Japanese ArmWrestlers are well known for having an extrememly loose grip where their fingers sort of hover on the back of your hand. The advantage for this is speed.

You can practice this just sitting on your couch. Put your arm into an Arm-Wrestling position, now squeeze your hand and flex your whole arm. Now try to hit as fast as you can. Now try it with a loose grip and loose arm. You will see a huge difference.

The problem with a loose grip is that you can get caught out of position with your hand, or, if your not that fast, lose the ability to stop someone elses hit.

A firm grip has pros and cons as well. By squeezing your opponent as hard as you can (primarily called loading), you can intimidate your opponent if you can generate enough pressure and it allows you to slow down a fast hit from someone.

The problem with a firm grip or loading, is that it can tell your opponent what you are going to do. Just by the pressure of your fingers in certain areas can give away your move and give your opponent and advantage. Also with loading, you can actually burn yourself out before the match begins.

The ideal way for me (again this is personal preference) is somewhere in between. I like to have pressure in my arm giving some back and side pressure, but with a medium grip. This allows me to have the stopping power for a fast hitter, the ability to hide what move I am trying to do, and have stamina left to pull of that move.

This is something that certainly should be tried at practice multiple times to see what works for you. It may vary from opponent to opponent.

[Smett]

i ****ed my elbow up arm wrestling.. Slowed me down in the gym! Never again haha

[Armbender]

i ****ed my elbow up arm wrestling.. Slowed me down in the gym! Never again haha

how did it happen?. Did you properly warm up, were you using bad form, have you ever Arm-Wrestled before...

I could say that i hurt myself rock climbing when i fell, but if i had no safety equipment or lessons i can't really complain too much more...

[Armbender]

TIP #22 - Learn How to Use Your Fingers and Wrist

This is more of an exercise rather than a tip but it can be used in either application.

Arm-Wrestling (Suicides)

Pretty much 50-60% pressure from each person, moving from winning to losing position at a slow rate, building upto a fast rate never pinning the opponent just getting the motion and the pressure. Try this for 60 seconds each arm in a top-roll then switch to a hook. Complete 3 sets of each style of pulling.

When you're doing this, concentrate on how your wrist is being affected in the winning position and also the losing position. See where your fingers are and how changing the pressure on each finger can increase or decrease your leverage strength. Each time you change the are that you concentrate on with your fingers, you change the way your wrist is used during your match.

I noticed right away that in the winning position (top-roll) that I have more torque when utilizing fringer pressure at the tips of hte fingers where-as in the losing position, I found I was better defensivley with I utilized my finger pressure not from the tips, but from the first joint down from the tips.

This exercise is also great for building up your stamina.

[CKlashin]

Great thread Will.
Awesome Idea.

Another great place to direct people is to the ASK THE CHAMP section of INTHEHOOK.COM.
Currently #1 ranked puller (armwrestler) in the world offers amazing training advice and answers questions.

[Armbender]

Great thread Will.
Awesome Idea.

Another great place to direct people is to the ASK THE CHAMP section of INTHEHOOK.COM.
Currently #1 ranked puller (armwrestler) in the world offers amazing training advice and answers questions.

Absolutely Curtis..thanks,..

[imryanblank]

Great read! Thanks for posting.
Reps

[Armbender]

Great read! Thanks for posting.
Reps

Thanks man..hopefully more tips to be posted soon

[samglauber]

Thanks man..hopefully more tips to be posted soon

I saw this video on youtube of Magnus Samuelson armwrestling. I think he used to be the european champ. He mention something called top pressure. Bassically it's leaning back and pulling your opponent's arm up. This forces him to have to use his energy to keep his elbow on the pad.

You can find the vid on youtube just search 'Magnus Samuelson Armwrestling'. There's also a crazy video of him breaking Mega Man's arm in a strong man.

What's your opinion on this move.

[Armbender]

I saw this video on youtube of Magnus Samuelson armwrestling. I think he used to be the european champ. He mention something called top pressure. Bassically it's leaning back and pulling your opponent's arm up. This forces him to have to use his energy to keep his elbow on the pad.

You can find the vid on youtube just search 'Magnus Samuelson Armwrestling'. There's also a crazy video of him breaking Mega Man's arm in a strong man.

What's your opinion on this move.

Yes he used to be a very good ArmWrestler back in the day.

The move he is referring to is pressing down with your elbow while applying back pressure generated from your lats. Its good for maintaining contact with the elbow pad (so "you" dont get a foul.) It is a defensive move and you would have to be very strong to accomplish this. I would only do this if I knew I was much stronger than my opponent and I could beat him based on stamina.

[parsnip1965]

my 31 year old 5'8" 150lb cousin beat me at arm wrestling, and he doesn't even lift weights! got an okay looking pair of arms tho lol.

that's right, it's all technique! Well, almost all.

Thanks for an outstanding article on AW.

[sapdori]

Great post! I just have one quesiton. Can I train my wrist and grip 3 times a week with 2-3 exercises or is it too much?(i.e day1-plate pinch,plate wrist curl,gripper / day2-wrist roller/reverse wrist curl / day3-plate pinch/dumbbell wrist curl

[wp152wrester]

very nicely wrote and awesome info

[Pimmelmann]

nice article

[Armbender]

Great post! I just have one quesiton. Can I train my wrist and grip 3 times a week with 2-3 exercises or is it too much?(i.e day1-plate pinch,plate wrist curl,gripper / day2-wrist roller/reverse wrist curl / day3-plate pinch/dumbbell wrist curl

I would start once every 4 days, then after a few months of building upto it, ince every 3 days...its very easy to overtrain your wrists and you never know until its too late...

[squatnoob405]

Armbender, quick question..

what kind of benefit to you see when using the joint supplement (SUPER CISSUS from USPLabs)? its a lot more expensive than the common glucosamine+chondroitin / MSM joint pills.

thanks and good article!

[Armbender]

Armbender, quick question..

what kind of benefit to you see when using the joint supplement (SUPER CISSUS from USPLabs)? its a lot more expensive than the common glucosamine+chondroitin / MSM joint pills.

thanks and good article!

it was more in the tendons for recovery and injury prevention...its hard to explain but I am able to do more now using Super Cissus Rx than when I wasnt. I have tried the Bulk Cissus as well but not with near the results...

[noflyingcars]

Really interesting thread with good information.

However, I don't like arm wrestle because it's too much affected by the lenght of the arm.
If your opponent is shorter he will have an overwhelming advantage because he'll have a much better lever.

[Armbender]

Really interesting thread with good information.

However, I don't like arm wrestle because it's too much affected by the lenght of the arm.
If your opponent is shorter he will have an overwhelming advantage because he'll have a much better lever.

Thats actually incorrect...It is true that a shorter arm will have a better hook and a taller arm will have a better top-roll....however, there are huge disadvantages to having a tall arm if the opponent knows what he is doing...Id take a long arm anyday in a match...

[noflyingcars]

Thats actually incorrect...It is true that a shorter arm will have a better hook and a taller arm will have a better top-roll....however, there are huge disadvantages to having a tall arm if the opponent knows what he is doing...Id take a long arm anyday in a match...

Well the more the hand is distant from the owner's shoulder the worse the leverage is.
Ergo, with my long arm I'm bound to failure (like in 99% of the sports, dammit).

Should I rely on the top-roll then?
Could you please explain it in more details/link to a good source?

If I understand correctly my aim is not to bring down his whole arm, but to bend his wrist first - (an arm with the wrist bended loses a great deal of strenght) ?

[Armbender]

Well the more the hand is distant from the owner's shoulder the worse the leverage is.
Ergo, with my long arm I'm bound to failure (like in 99% of the sports, dammit).

Should I rely on the top-roll then?
Could you please explain it in more details/link to a good source?

If I understand correctly my aim is not to bring down his whole arm, but to bend his wrist first - (an arm with the wrist bended loses a great deal of strenght) ?

correct...you should definatley be toprolling...

basically, when you set-up at the table right handed, pretend you have a glass of water in your right hand and you are trying to pour it in your left shirt pocket...thats a toproll..you drop your body down as you make this movement always keeping your hand a fist length away from your shoulder