The correct arm wrestling technique will not only make any man a real winner in this sport, but also pump up his biceps. A healthy lifestyle always benefits the body; in fact, any exercise, regardless of which muscles it is aimed at, only helps strengthen the immune system and improve appearance. Of course, if you do everything right.
Probably, every boy since childhood dreams of having arms as strong as those of bodybuilders. And arm wrestling will help make this dream come true.
From time immemorial
For a long time, arm wrestling has been considered one of the most popular methods for resolving disputes and measuring strength. A little later it became a separate sport. Despite the somewhat static and unaesthetic nature of this struggle, in fact, one of the most popular sports competitions (both among women and men) is arm wrestling. Technique, subtleties and secrets here, as in any other sport, are very important. Even with some psychological techniques you can break your opponent and give yourself confidence.
Any sport (and arm wrestling is no exception) requires very high-quality and professional training. Often, beginners stop their career path long before their first amateur performances, as they were injured during the training phase. You should not trust tutorials and try to prepare yourself. The best option would be to register in a special section.
Of course, a beginner will not immediately sit down at the table, because the arm wrestling technique involves not only wrestling, but also a whole range of exercises: building muscle mass, using a special nutrition system, and an individual regimen for each athlete.
All workouts that focus on strength, developing the hand, forearm, shoulder and biceps are ideal in this case. Such exercises include working with a crossbar, barbell, dumbbells, etc.
Also, do not forget that reaction is important in this sport, because even a split second by which an athlete is ahead of his opponent can ultimately become decisive. But don’t forget about special techniques that allow you to win a landslide victory.
Arm wrestling exercises
By choosing arm wrestling, you are making a choice in favor of the sport of real men. However, the lyrics should be left for later, but for now you should correctly schedule your workouts. A professional athlete will need good reflexes, sufficient stamina, and strong wrist and forearm muscles.
Exercises for arm wrestling must be included in your own training schedule. Start your day with strength training with dumbbells. Endurance must be strengthened by long runs on a regular basis. As for the reaction, sports games or simple exercises with a sports ball are suitable here.
In general, it is impossible to offer specific exercises or the correct methodology here, since each athlete needs to select his own unique program. But the main thing is to train and move towards a verified goal.
Techniques
There are a lot of different techniques in this sport, but there are 3 basic ones:
- Triceps. Immediately after the start of the fight, the athlete who decides to attack must move his shoulder towards the opponent and at this time pull his hand towards him. After this, with the force of the triceps, you need to press the opponent’s hand to the pillow.
- Top hook. Using a standard wrist movement, but without visible pressure, so that the opponent does not suspect that the technique is being carried out, the attacker must go to the side, thereby piercing the opponent’s hand.
- On horseback. As in the previous technique, it is necessary to pronate the hand with a classic grip, but without moving to the side.
Features of arm wrestling training
Men compete
Before we start analyzing the exercises, we should clarify some important points about arm wrestling exercises. You must understand that they are all specific, some of them differ in execution techniques from those offered in gyms or athletic manuals. It should be understood that muscle training for arm wrestling is primarily designed not to create beauty of the body, but to fill the hands with power and downright superhuman strength.
What muscles work during arm wrestling?
- Deltoid muscles;
- Latissimus dorsi muscles;
- All bundles of the forearm;
- Ligaments that connect the hands, forearms and shoulders;
- Biceps;
- Triceps;
- Press;
- Leg muscles.
Anyone who thinks that arm wrestling exercises are designed exclusively for the arms is deeply mistaken. The human body is designed in such a way that insufficient development of certain muscles will not allow you to fully realize your potential. The main rule for arm wrestling is:
“If you want strong arms, pump up your legs!”
Therefore, an athletic base should also be included in the training program, and rest assured, outstanding athletes such as Alexander Voevodin or Denis Tsyplenkov definitely perform bench presses, squats and deadlifts. Well, now let's move on to the TOP 5 exercises that, in addition to the basics, should be included in arm wrestling training.
Sports for everyone
A person of any gender and age can choose arm wrestling. An athlete’s technique will show how good he is in a fight with an equal opponent. In fact, competitions are not that frequent, approximately 95% of all time is spent on training and preparation.
It is important to consult a doctor before starting classes so that he can determine whether this sport will harm you; perhaps it is better to choose chess. If you have had arm and shoulder injuries, ligament ruptures and fractures, if you are diabetic and/or hypertensive, it is not advisable for you to engage in this sport. There are also a number of other contraindications that can stop an athlete on the path to success. It’s worth asking a specialist about them.
In any case, if you do not have any health problems, and you decide to devote yourself wholeheartedly to this sport, then the first thing you need to do is study the rules.
Weight training
YouTube and VKontakte are full of videos about curling huge dumbbells for biceps. Special attention should be paid to the exercises that are performed directly on the arm wrestling table, when the athlete holds the superweight in an almost vertical position.
Yes, holding a 60 or 70 kg dumbbell in your hands is difficult by definition, and the impression it makes on others is more than terrifying, but the efficiency of such exercises is not commensurate with their visual effect. What, besides the table on which this super dumbbell presses through the elbow, is loaded in these exercises?
There is a rule that the muscles receive maximum load when there should be an angle of 90° between the load vector (pulley cable, for example) and the bendable part of the arm (for example, the forearm). Everything else is from the evil one.
If we lift weights onto the biceps on a vertical music stand, then the working angle being worked out is 90°. What does this mean? The fact that we can use large weights by reducing the amplitude, that is, “open” the hand not completely - by 180°, but partially - by 120°, for example.
The main thing is that the working angle is within this amplitude. We can also use statics by holding the arm at a 90° angle. If we take a larger weight and smartly hold it at an angle of 70°, then besides the subsequent disappointment at the table - “I worked with such weights, but still lost!” – this exercise will bring us nothing.
Rules
The rules in arm wrestling are surprisingly simple. Although they will take a few minutes to learn, they must be followed without question. There is a special arm wrestling table in front of the wrestlers, where each has their own handle to hold on to, an armrest and a pillow.
In principle, the conditions of the competition are very simple. It is clear that you cannot lift your elbow from the table, and you must touch the handle with your other hand.
You can lift your legs off the floor, but helping yourself with your shoulder while fighting is prohibited.
Many athletes use not very honest (at first glance), but quite effective tactics, which are based on provoking an opponent to commit a foul. For example, some people deliberately jerk their hand before the referee’s signal to make it seem as if the opponent made a false start, etc. The most important thing is not the fighting technique itself in arm wrestling, but the correct setting of the starting position, which is very strictly regulated by the rules.
The torsos of the opponents must be in the same symmetrical position; nothing should be placed beyond the midline line; it is also forbidden to cross it. The phalanges of the thumbs should be visible during the grip.
Devices for training
This is more for fun. Just look at what a cult the Western assholes have turned arm wrestling into!
Slot machines - arm wrestlers
There's some kind of hydraulics inside, so this robot is no joke. In general, I would feel like an idiot trying to overcome the car, but I would be happy to look at another idiot.
Neil Lewis' car
It looks vintage, I need to dig up more information about this device. It seems to be simply arranged. You add weight to one end of the lever, and then you start working out the movements, like in arm wrestling. Quite cool. It's a shame they are no longer produced.
Bullshit from the movie "By all means"
If you are interested in the topic of arm wrestling, watch this movie. Quite good for its genre. Stallone plays an arm wrestler who needs money. His wife died, and he is trying to somehow make friends with his son, whom he hardly knew. Overall, a touching story. One of the coolest things in this movie is the weight lifting machine that Stallone's character has installed in the interior of his car. Cool thing, I would use it myself.
Denis Tsyplenkov
, who is a repeated champion not only of Russia, but also of the world, a famous armfighter, visited the “All Inclusive” program. In the issue dedicated to arm wrestling, the athlete talked about what exercises he prefers, how he eats and what he generally does to successfully prove himself in the field of arm wrestling. The host of the “All Inclusive” TV show is Sergei Badyuk, who himself leads an active sports life and has the title of Master of Sports.
Let's take a closer look at the exercises that were demonstrated by Denis Tsyplenkov.
The first is intended for the hand and forearm. It is necessary to intensively bend your arm in the upper block. Tsyplenkov strongly recommends this exercise to everyone, because it perfectly trains the forearm. Do not take a lot of weight right away, start with light loads, gradually increase the weight with each approach (one approach - no more than 3).
Before you start training your forearm and hand, warm them up well with preliminary exercises. Otherwise, you risk causing ligament damage. This remark especially applies to beginners who are faced with such a load for the first time.
Second exercise
The second stage of the exercises is bending the bar. One end of the bar should rest against something, the other end should be taken in your hand and begin to bend it. The weight of the bar itself is fine to start with; gradually increase the weight with each approach.
Third exercise
The third exercise is suitable for anyone who wants to develop strength for arm wrestling. It will require hammers and dumbbells. The exercise is performed while standing; during its execution, the load falls on the brachioradialis muscle of the forearms and the brachialis muscle (or brachialis). This exercise will make your biceps more prominent and expressive. The dumbbell should not be allowed to drop below 90 degrees. Take a dumbbell (its weight can be increased by 15 times after a certain amount of training), take the starting position and begin to bend your arm. Do two or three approaches, one approach – 15 times. You can use not only dumbbells, but also weights, so as not to leave your hands idle. The best option is to alternate between dumbbells and kettlebells during training in the gym.
In order to learn more about the exercises and watch them, so to speak, in action, we bring to your attention a video in which Denis Tsyplenkov, Sergey Badyuk and Alexander Filimonov show how to do this or that exercise. Denis Tsyplenkov will also tell viewers about what diet he follows to always be in great shape.
Armwrestling - Video
Arm wrestling is one of the most popular sports associated with the manifestation of male strength.
It has become popular because everyone can do it, both men and girls, from young to old. You don’t even have to have any special skills to arm wrestle.
In addition, you don’t need any special equipment for arm wrestling—any horizontal surface is enough.
What is arm wrestling? Arm wrestling is a fight on your hands
. It belongs to the type of combat sports.
During the match, the athletes' hands of the same name are placed on a flat, hard surface, and the palms are locked together. The athlete's goal is to press the opponent's hand to the table surface. A number of tactical, technical and time restrictions are imposed on the participants in the fight.
Despite the fact that arm wrestling
This is not an Olympic sport, it is extremely popular all over the world.
Correct arm wrestling technique
So, the fight begins with planting your feet. If the athlete is right-handed, then he must put his right leg forward, it should be in the middle of the table. Arm wrestling technique and tactics are no less important than the initial body position.
After the referee gives the signal, it is necessary to make a knocking movement of the opponent's hand, while making a slight bend in the left leg. The elbow should move diagonally.
Beginners should not start their training directly with the wrestling itself, as this often leads to injury. The arm wrestling technique (more precisely, its main task) is to use as much of the muscular-ligamentous apparatus as possible during the fight. It is necessary to have a variety of techniques to become a versatile fighter. That is why you should not decide on your technique initially, because as your muscles grow and experience, it can change several times.
Arm wrestling rules
- You can participate in official arm wrestling tournaments only in sports shoes and sportswear. Hands and arms should be bare up to the middle of the shoulder. The rules prohibit the use of support bandages on the wrist, and the wearing of rings during a fight is also prohibited.
- The athletes' hands should form a grip above the middle of the table. Armrests are installed on the table, which support the elbow of the working hand. There is also a pin on the table that the athlete grabs with his free hand.
- The progress of the match is monitored by the referee, who gives the command to start the match and also ends it. The athlete is awarded a victory if the athlete's shoulder, hand or fingers come into contact with the roller. If the referee announces a warning or records a break in the attack, then the opponents have an additional 30 seconds to rest. After this, the fight resumes.
The rules of arm wrestling include the main block of sports laws that relate directly to this sport. Tournaments, in turn, refer to the original rules, but add some of their own points.
Exercise No. 1 – Horizontal or block row
Row in a horizontal block
Row in a horizontal block is Denis Tsyplenkov’s favorite exercise for arm wrestling. He admits that he includes it in almost every workout. However, there are certain implementation specifics here.
- Stand up to the simulator;
- Grasp the handle;
- Resting your elbow - your hand, table or side, it doesn’t matter;
- Start by twisting the brush;
- Then change hands and repeat the exercise.
Now let's look at the nuances of performing this arm wrestling exercise. The first thing to consider is the elbow support; for this you can use a table or put your free hand under it. You need to do it at least 20 times in three approaches, and this is just the beginning, then the number of repetitions, working weight and approaches should be increased in order to develop powerful forearm muscles.
