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#1

06102009,01:19PM

Armbender
SupportourTroops

ArmWrestlingFAQ

HerearethemostFrequentlyAskedQuestionsinthe
sportofArmWrestling.
WhatmusclegroupsareinvolvedinArm
Wrestlingandwhicharethemostimportant?
ThisiswhatIfeeltobetherankingofmuscle
groupsforArmWrestling.(Iincludetendonsinthis
groupasthisisthemajorattributeinthissport)

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1.Hand&Fingers
2.Wrist
(Thesemustbeequallystronginorderforthemto
beinthetop2)
3.Forearm
4.Shoulder
5.Bicep
6.Back
7.Triceps
8.Chest
9.Abs
IsthereonlyonewaytoArmWrestle?
No.thereareactuallythreeorfourdifferentwaysto
pull.
1.TopRoll(pretendholdingaglassofwaterin
yourrighthand,withoutmovingyourelbow,pour
thatwaterintoyourleftshirtpocket.Thisisthe
basicmovementforaTopRoll)

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2.Hook?themostrecognizedinArmWrestling.By
turningyourhandinwardswithyouropponentso
yourpalmisfacingyou.

3.Press?Whenyoupresswiththelowerpartof
yourpalmandleavingyourfingersbehind.
IsArmWrestlingSafe?
Justlikeallothersports,thereisalwaysrisk
involved.Thereislessofachancetobeinjuredat
workthanattheArmWrestlingtable.TheMOST
IMPORTANTthingtodoinArmWrestlingistoLOOK
atyourhandatALLtimes...
Istressthisbecauseitisaprovenfactthatyou
greatlyreducetheriskofbreakingyourarm(i.e.in
themostcommonspot)ifyouarelookingatyour
hand...Idon?twanttoscareanyoneofffrompulling
becauseitisthebestsportIknowofbuteverygreat
sporthasadangerinit....
Soalwayslookatyourhand...itwillactuallyhelp
youwinmorematchesbecausewhenyoulookat
yourhand,youconcentrateonhowitismoving
whetheryourfingerscouldmovealittlebittogain
anadvantageorifyourwristisdown....
ArethereanyrulesinArmWrestling?
Yes.HerearethecurrentWorldArmWrestling
FederationRulesincludingalloftheassociated
weightclasses
http://armwrestling.proboards.com/in...ay&thread=2
233
IsArmWrestlingmainlyforearmstrength?
No.Butitdoeshaveagreatdealofimportancein
thematchonthestyleyoupull.
Theelbowisthekeycomponentintheleverofthe
arm.Therefore,Isplittheforearminto4parts:
1.Lower(areaaroundtheelbow)
2.Upper(areajustbelowthewrist)
3.Brachialis
4.AreajustabovetheBrach(centreofarmfrom
wristtoelbow)
Eachareuseddifferentlycorrespondingtothestyle
ofpulling....
1.IsusedprimarilyforSidepressure
2.IsusedforaHookposition
3.IsusedforToprollposition
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4.IsusedforaPressingposition
WhatshouldIdotostartmymatch?
Thefirstthingtodowhenyoustartistokeepyour
hand1fistdistancefromyourshoulder...atalltimes
whetheryourwinningorlosing...itwilllooklikeyour
pivotingyourbody...thisiswhereyourmost
strong...
The2ndthingyoushoulddoiswhenyougripyour
opponentshand,placeyourindexfingerontopof
yourthumbinsteadofbelowit,thishelpswithyour
grip...now,lookatyourhandfromthesidewhenyou
aregrippedup,makesureyourknucklesarefacing
theceiling,thiswillstraightenyourwristoutby
doingthis.Justremembertokeepeverythingtight
andpulltowardsyou.....
Oneofthebiggestmistakesnewpeoplemakeisthat
theypushtheiropponentsarmtotryandwin.Arm
Wrestlingisallpulling,onceyoustarttofeel
yourselfpushing,yourdoingitwrong.
Whataresomegoodworkoutstostrengthen
myHandsWristsandForearms?
Workout#1
SideLevers(3"thickPVCPipewithweightfittedat1
side)
FrontLevers
PlateWristCurls(Tryusing2platesflushsideout
forthewidth)
ReverseCurls(Thumbsout)
SideHammers(Thumbsout)
FrontHammers
Standingbarbellwristcurlsinfront
ReverseWristCurls
Pictureoffrontlevers

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Workout#2
RopePullselbowsin(11/4"thick,10'long,hooked
toapulleyatlowestlevelsetedonthefloor)
RopePullselbowsout
PlateToss
PlatePinch(UseMin3platesforthewidth)
DBToss(SilverDB'sstandingonend)
RopePullUps
Youcaneffectivelyhittheforearmsbytraining
handsandwristalso.Ifindthatistheonlywayto
strengthenandgrowtheentireforearm...Ensureto
onlytrainhandandwristonceevery4daystobegin
withuntilyoucanhandleitoryouwillfindyourself
overtraining...Idirectlyandindirectlytrainmy
forearmseveryday...Usingropesisanidealwayof
tacklingalloftheseareaswithgreatresults...
Thiswillhelpwithyourgripstrength?
Arethereanytricksonbeatingpeople?
1.ALWAYSlookatyourhand.Thisdrasticallylowers
thechanceofyoubreakingyourarmduringa
match...andifyoulookatyourhand,youfocusmore
ontheanglesofattack.
2.Keepyourshoulderandhandtighttogetheratall
timeswhetheritisinthewinningorlosing
position...thiswillhelpincreasethetorqueyouneed
toremaininthematch,justdon?tallowyour
shouldertotouchyourhand.
3.Placeyourindexfingerontopofyourthumbnot
belowitwhensettingupyourhand...thiswillallow
youtofingerwalkmoreeasilyandalsoallowsyou
tostopapersonsTopRoll.
4.TRAIN!!!...gettoarealArmWrestlingtableas
thisisreallytheonlyplacetoreallylearnand
better...Starthittingtournamentseventhoughyou
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don?t"think"yourready,it?sagreatwayto
understandwhatyouhavetodotobeready.
5.Lookattherefereeforthe"ready,go"itwillhelp
youontimingitperfectly...thatnanosecondreally
doesgotoyouradvantage.Focusonthosetwolittle
wordsandyouwillseegreatimprovements.
6.Youhave49squareinchesofelbowpad.USEIT.
Somanynewpeopleplantthereelbowinthecentre
ofthepadanddon?tutilizeallthatspace.
Concentrateontheangleofthearmsandcounter
usingyourpad.Itcanchangethewholeoutcomeof
thematch.Practiceusingeachcorneragainstthe
sameopponenttoseehowitfeelsforyou,thenstart
dragmotionsgoingfromfronttobackinahalfmoon
shape.
7.Trytoalwaystraininthelosingposition.Inotice
newpeopleinthesportstartinggettinggood,but
whentheygetintothelosingposition,theygiveup
becausetheystraightoutdonotknowwhatto
do..."Inordertowin,youmustfirstlearnhowto
lose"...thishasbeenmymottoforquitesome
time....
8.Ifyouareseriousaboutstayinginthissport,
investinagoodjointsupplement.Ifyouarelooking
foraneverydayhealthysuppwithaMultiVitamin
ORANGETRIADfromControlledlabsIfyouare
lookingforandeverydaybasicrepairsupplement
ANIMALFLEXfromUniversalNutritionIfyouare
lookingforaseriousSupplementfor
tendons/ligaments/jointsforhealingSUPERCISSUS
fromUSPLabs...Itiswellworththeinvestment
9.Berepetitive.Youhavetoreallystickwiththis
sporttobesuccessful.Don?texpecttowinthe1st
tournamentyougoto.Somepeoplearegiftedand
can,butmostofuswaitayearbeforewewinour
1stevent.Consistencypaysoffinthissportandyour
gainsareslowatthebeginningbutarevery
recognizablewhentheystartgettingbetter.Always
remember,youareneverasgoodasyouthinkyou
are.Anyonecanbebeatenatanytime.Stayfocused
andalwaystraintoyourpotential
10.Alwaystrainwhereyouareweakest.Ifyour
hookislacking,trainitconstantlyatpractice,vice
versawithyourtoproll.You?rebetteroffbeing
reallygoodatonemovebutalsoholdyourownon
othermoves.Findwhatworksandwhatdoesn?tand
useregularcircuittournamentstoworkonnew
moves.Don?twaituntilabigeventtotrysomething
youhaven?tpracticedbefore.
11.Neverunderestimateyouropponent.Thereisa
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finelinebetweenbeingconfidentandbeingcocky.
Anyonecanbebeatenonanygivenday.Don?tthink
you?rethebest.Ifyou?renotnervousbeforeyour
event,you?renottestingyourselfenough
12.Listentoyourbody.Donotovertrainthiscan
leadtoinjuries,especiallyinyourhands,wrists,and
elbows.Iwouldrathernottraininthegymand
competeinjuryfreethanhitthegymforstrength
andcompeteinjured.Ifyourjointsaresoregoing
intoatourney,itwillbeatyoumentally
13.Ifyouloseagainstsomeone,don?tkeepdoing
thesamemove...trysomethingdifferent...evenif
youfeelweakerinthatmovetryit...thatpersonis
boundtohaveaweakspot...keeptryingstuffuntil
youfindit
14.Keepyournoncompetingarmoffofthetable.
Havingyouarmlayonthetableholdingontothepeg
atthesidelimitsyourmanoeuvrabilityandcan
preventyoufrompinningyouropponent.Keepyour
elbowintheairandtakeitoutofthepicture.
15.ToCounteraHook,whensettingyourhand,drop
yourwristsoyourfingersarefacingyouropponent,
applysidepressureinyourlowerpalmandpostup
soyourhandispressuredtotheroof,hitfromtop
leftofthepadandsweepyourhandtothebackright
sideofthepad.(righthanded)Youropponentwill
enduppinninghimself.

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Search
#2

06122009,04:38PM

swark

Thanksfortheinfo.

RegisteredUser
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#3

06132009,05:45PM

DRM19
RegisteredUser

ThanksALOT.Muchapprecicated!somegreatadvice
inthereandyourbesuprisedhowsomeeasyto
adjusttootipshelpsomuch.Iwaslosingtoaguy
andafterputtingafewofthesetipsintopracticei
whoopedhim.

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#4

06142009,02:52AM

Armbender

OriginallyPostedbyDRM19

SupportourTroops

ThanksALOT.Muchapprecicated!somegreat
adviceinthereandyourbesuprisedhowsome
easytoadjusttootipshelpsomuch.Iwas
losingtoaguyandafterputtingafewofthese
tipsintopracticeiwhoopedhim.

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Greattohere!...

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RepPower:10684

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#5

06242009,09:21AM

Armbender

thanksforallofthepm'sandreps...

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#6

06292009,06:24PM

Armbender
SupportourTroops

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IwouldliketocontinuetoposttipsasIamstill
receivinglotsofmessageswhichtellsmethiswasa
goodarticle.
#16Berespectfultoallmembersatthetable
includingtheopponentaccrossfromyouandmostly
thereferees....Rememebrthatthereferee'swordis
alwaysfinal.Disrespectatthetablewetheryouwin
orloseistheworstthingthatacompetitorcould
displayatacompetition....

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BodyPoints:14044
RepPower:10684

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#7

07012009,11:04PM

AHF_DrgKing

Greatinfo,thanksforsharing.

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#8

07022009,07:10AM

Expendable

are'handgrippers'effectivetouseforworkingout
theforearmandstrengtheninggrip?

Iknowstuff

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#9

07042009,01:13PM

feared

goodpost,gonnacomeinhandnexttimeiarm
wrestle

Deployed..again

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ELITELIFTER
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#10

07182009,03:18PM

Xtr3me
I'mtall

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niceone.Ican'twaittokickmymatesassesinthe
pubatarmwrestlingafterdoingthatwristworkout
forafewweekswhilstdoingmyweights:P

Iamgivingawaya7InchtabletonSearchBuzz
Haveyouenteredyet?Linkbelow.
http://searchbuzz.co/13288/7inchversarientablet
reviewgiveaway/
MyWorkoutJournal(StartedFebruary2014)
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t=160273341

#11

07252009,06:16PM

Armbender
http://forum.bodybuilding.com/showthread.php?t=116930351&page=1

OriginallyPostedbyfeared
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SupportourTroops

goodpost,gonnacomeinhandnexttimeiarm
wrestle

OriginallyPostedbyXtr3me
JoinDate:Jan2006
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Scotia,Canada
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niceone.Ican'twaittokickmymatesassesin
thepubatarmwrestlingafterdoingthatwrist
workoutforafewweekswhilstdoingmy
weights:P

thanksguysgladyoulikedit

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#12

07272009,08:38PM

almedic
RegisteredUser

Greatpostbuddy,lookslikeyouaregettingagood
followinghere.IlikewhatIsee.Hopetoseeyouat
worlds.Greatinfoforthebeginnersandeventhe
moreexperienced.Alwayslikeseeingwhatothers
aredoingtrainingwise.

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#13

07302009,07:10PM

mmabuzzsaw
RegisteredUser

Greatarticle.Ineverknewanythingaboutarm
wrestlingoutsideof"OvertheTop"(probablythe
leastreputablesourceiknow!).Thanksfor
enlighteningme!

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#14

08012009,04:49AM

Armbender

OriginallyPostedbymmabuzzsaw

SupportourTroops

Greatarticle.Ineverknewanythingaboutarm
wrestlingoutsideof"OvertheTop"(probably
theleastreputablesourceiknow!).Thanksfor
enlighteningme!

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gladicouldhelpyourreplywasexactlythereason
onwritingthearticle

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#15

08012009,07:03AM

thanksforthegreatinfo.keeppostingmoretips
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newguy08
Leanertobe...

Thanks,
Marko

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#16

08012009,08:01AM

JCubed

Awesomearticle!Veryhelpful!Keeppostingtips
man

100%Warrior

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#17

08012009,12:53PM

saku

Goodinfo!Thanks!

TrainingforERT

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ascheezyasitsounds,themindreallyisvery
powerful.Ifyoudon'tthinkyoucangetacertain
weightyouhaveabsolutelynoshot.Youhavetobe
confidentthatyouaregoingtof**kingsteamroll
whateverisonthatbarstr8flexed

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The505090rule:Anytimeyouhavea5050
chanceofgettingsomethingright,there'sa90%
probabilityyou'llgetitwrong.
repsowed:
(2X)AmericanPsycho
Minhsanity
Hammy907
(2X)olibeast

#18

08022009,11:48AM

Armbender

OriginallyPostedbysaku

SupportourTroops

Goodinfo!Thanks!

iwilldefpostsomemoresoon...iamcurently
deployedwiththemilitarysocomputeraccessis
extremelylimited
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#19

08022009,01:18PM

PrimeraRS

Imfinallygonnabeabletobeatmydad.

Justthetip!

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#20

08022009,02:41PM

Armbender

OriginallyPostedbyPrimeraRS

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Imfinallygonnabeabletobeatmydad.

awesomemangoodluck!

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#21

08022009,02:55PM

Armbender
SupportourTroops

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Tip#17recoveringfromthelosingpositionina
hook....thisisatoughspotbudefinatelydoable.
Onceinthelosingpositionyouhavetoconcentrate
onyourfingerposition...youhavetodriveyour
elbowforwardtothetopofthepadwhileturning
yourfingerssotheyarefacingtheceilingandinone
motionpullyouropponentshandtowardsyouusing
yourlatforpower...almostthesameideaasachin
upusingyouropponentshandasthebar...thismove
willputyouinamoreoffensiveposition

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#22

08052009,04:12PM

Rob_Hood
RegisteredUser

Goodread,howoftenwouldsomeonegettheirarm
broken?Imean,arethechancesfairlyslimthatit
wouldhappen?

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#23

08062009,12:21AM

IJS

I'vebeeninthesportforaboutayearnow,Iloveit.
Thatwasgreatinfo.

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#24

08062009,02:41AM

colinmarcus

Brb,gonnawatchStallone'sOvertheTopnow

Banned

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#25

08082009,06:17AM

bvt13

OriginallyPostedbyPrimeraRS

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Imfinallygonnabeabletobeatmydad.

hahatheageoldchallenge

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#26

08092009,08:14AM

i'mgonnatrythis,thanks!
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NR
RegisteredUser

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#27

08092009,07:41PM

Armbender

OriginallyPostedbyRob_Hood

SupportourTroops

Goodread,howoftenwouldsomeonegettheir
armbroken?Imean,arethechancesfairlyslim
thatitwouldhappen?

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ihaveseenhundredsofthousandsofmatchesinmy
carearandhaveonlywitnessed8breaks.Itisrare
butisapossibleriskasanyproffesionalsportwould
alsohave.

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#28

08162009,05:16PM

Tip#18FootPositioningthisisveryunderrated.In
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Armbender
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JoinDate:Jan2006
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ordertogeneratepowertoitspotentialyoumustbe
balancedatthetable.Ifpullingrighthanded,place
yourrightfootcenteredunderthetable,yourleft
footshouldbepressedagainsttheleftoutsidetable
leg,youshouldhaveasmallbend.inyourlegsalso.
Whatyouwantistofeellikeyouwouldfall
backwardsifyouletgoofyouropponentshand.
Whenyoubeginyouarepostingoffofyourrightleg
andassumingasquatpositionwithyourleftleg
ensuringthatyoudonttwistyourbodywhenyou
dropdownforthepin.Yourshouldersshouldremain
levelandsquaredwiththetableatalltimes

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#29

08162009,11:46PM

shaun_19

nicewriteup,props2ubra

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08172009,02:26AM

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#30

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Armbender

OriginallyPostedbyshaun_19

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nicewriteup,props2ubra

thanksman,Ireallyhopepeoplecanbenifitfromit

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