Arm

wrestling workout pdf

When most people think about arm wrestling they think it all comes down to how strong you are. More importantly how strong your arms are. We all know grip strength and forearm power is needed, but technique plays HUGE roll in the sport of arm wrestling so DO NOT forget that. We see a lot of guys bulking up, doing all sorts of crazy workouts
only to get beat by guys are half their size because their technique sucks! No matter what grip strength training you do it cannot take place of time training on the actual arm wrestling table. Yes I Train For Arm Wrestling! In the past few years, arm wrestlers from across the world have developed specialized training workouts for arm wrestling. Using
gym or home based equipment, anyone can train for professional arm wrestling competitions. However, it is important to note that not all gyms have specialized equipment for training for arm wrestling. Thus you may have to join a gym that has equipment for this or gather the required equipment and make a training area at home. Through the
following arm wrestling specific exercises, you can learn how to make your forearms stronger, develop powerful hands and wrists to take on the big names in the arm wrestling world.
What are the specific exercises for arm wrestling? Arm wrestlers have develop specific kinds of training workouts that can really help you hone your skills and bring power into your arms. These exercises are categorized as following: High speed training Strength training “how to increase grip strength“ Endurance training These exercise groups are
similar in nature. The only difference you may find is the consistency and training intensity. By this, we mean that you may need to increase weights for strength training and reduce repetitions or increase repetitions and reduce weight for endurance. Following are some of the most popular forearm arm wrestling exercises that can be performed at
home using arm wrestling training equipment or at the gym that offers one. Biceps Lifting Hammer Hold In this exercise, you rest your arm on the elbow pad and make a 90 degree angle with your arm while holding the dumbbell. 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 8-12 reps.

If at any time you feel not being challenged, increase the weight. Do three sets of this exercise.

Wrist lifting 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 8-12 reps on this exercise. Feel free to increase weight if you are not feeling challenged. Pronator 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 8-12 reps in a single set. If
it feels really easy, feel free to increase weights. Other Arm Wrestling Workout Videos To Watch This Guy Has Some Awesome Tips & Gear To Show Sets of Exercises for the Beginners In this section you will find all exercises that must be present in an arsenal or every beginner. Each exercise will get a number that will ensure fast and correct
planning of exercises and give a possibility to plan training for each arm-wrestler. These exercises can be performed on the simplest equipment available in any sportive club. From the list of these exercises everyone will be able to choose during the initial year such number of exercises and method of their performance in order to increase arm power
potential and move from the category of beginners to the medium training level within the maximally short term. Arm-wrestlers use different methods of muscle strength development: dynamic (overcoming), isometric (holding) and plyometric (relinquent). Besides, once every two weeks it is reasonable to perform maximum weight lifts, i.e. to come to
the limit. A beginner who does not make muscles work with maximal load in competitive mode in the process of training will not be able to do this during the competition in stressful conditions. Three Methods of Muscle Strength Development: 1.Dynamic (overcoming) or concentric method. Performing of arm/arms movement or body part from full
amplitude with the use of weight or without it (pull-up on horizontal bar). This method is the basic one for relative power building and is also necessary for preparation of muscles to heavier loads. As a rule, power potential of concentric method enables developing strength for no more than 55-70% from total capacity of your organism. 2. Isometric
(holding) or static method. It gives possibility to develop power in the certain WA (working angles). Movement is practically not observed in this method. Until recently it was considered the main method of arm-wrestler’s power development and it was used in all arm-wrestling schools. Main disadvantages of this method: fast organism fatigue leading
toorganism overtraining, gaining power potential in the certain angles, increased risk of injury. Isometric method enables developing strength for no more than 70-90% from total capacity of your organism. 3. Plyometric (relinquent) or eccentric method. Gives possibility to develop maximal arm wrestler’s strength and is also the most innovative
method in our sportive discipline. In distinction from concentric method, movement of arm/arms or body parts is performed backwards. Muscle shrinking is called eccentric if it occurs under the influence of exterior load with length increase. Popular belief ‘no pain, no gain’ is perhaps the most true concerning PE (plyometric exercises). Work is called
relinquent if in its course muscle strength yields to gravity action of a body (limb) and the weight held by it. A muscle works but it does not shrink at this but, vice versa, lengthens, for example, when it is impossible to lift or to hold by weight a heavy object. When the muscle has made a big effort you will have to let this object down on the floor or
onto another surface. Main disadvantage of this method is muscle fiber damage leading to painful feelings ending after 2-3 day interval. As a rule, this method is not for suitable beginners but you will use it in the future. Plyometric method enables developing strength in separate links of your arm and body parts for no more than 90-100% from total
capacity of your organism. A Few Valuable Instructions - Before doing any exercise you must warm-up the certain muscle group thoroughly; - Number of reps in the first set of each exercise shall be no less than 20-25; - Selection of weights shall be done strictly individually; - Make sure that set is performed with the right technique and with maximum
weight; - Do not start program if you did not recover after the previous training; - Shall you feel any pain in muscle part being trained during the training you have to stop doing this exercise immediately.

Exercises for arms: 1. Dumbbell biceps curl with under-grip Initial position: elbow with rest on hip interior, exercise is performed from the straighten arm position with dumbbell under-grip (see picture). The same exercise can be done in three different methods: a) dynamic (overcoming), b) isometric (holding), c) plyometric (relinquent). Number of
sets in option а) from 4 to 6 and reps from 25 to 8. In option b) no more than 3-4 sets, dumbbell holding from 10 to 25 seconds. In option c) no more than 4-5 sets, from 8 to 4 reps. 2. Dumbbell biceps curl with hammer grip Initial position: elbow with rest on hip interior, exercise is performed from straighten arm with dumbbell hammer grip (see
picture). The same exercise can be done in three different methods: а) dynamic (overcoming), b) isometric (holding), c) plyometric (relinquent). Number of sets in variant а) from 4 to 6 and reps from 25 to 8. In variant b) no more than 2-3 sets, dumbbell hold from 10 to 25 seconds. In variant c) no more than 3-4 sets, from 8 to 4 reps. 3. Dumbbell
biceps curl with medium grip Dumbbell curl with medium grip (grip between hammer and under-grip) elbow with rest on Scott Bench. Initial position: elbow with rest on Scott Bench, The exercise is performed from half-bent arm with medium dumbbell grip (see picture).
The same exercise can be done in three different methods: а) dynamic (overcoming), b) isometric (holding), c) plyometric (relinquent).
Number of sets in variant а): from 4 to 6 and reps from 25 to 8. In variant b) no more than 2-3 sets, dumbbell hold from 10 to 25 seconds. In variant c) no more than 3-4 sets, from 8 to 4 reps. 4. Dumbbell wrist curl with under-grip Dumbbell curl on hand (thin neck), forearm parallel to floor. Initial position: forearm is on plain bench parallel to floor.
The exercise is performed from unbend hand with dumbbell under-grip from below (see picture). The same exercise can be done in three different methods: а) dynamic (overcoming), b) isometric (holding), c) plyometric (relinquent). Number of sets in variant а): from 5 to 6 and reps from 20 to 6. In variant b) no more than 3-4 sets, dumbbell hold from
10 to 25 seconds. In variant c) no more than 3-4 sets, from 6 to 4 reps. 5. Weight wrist curl with hammer grip Initial position: forearm is on plain bench parallel to floor, The exercise is performed from unbend hand with dumbbell hammer grip (see picture). The same exercise can be done in three different methods: а) dynamic (overcoming),
b) isometric (holding), c) plyometric (relinquent). Number of sets in variant а): from 5 to 6 and reps from 20 to 6. In variant b) no more than 3-4 sets, dumbbell hold from 10 to 25 seconds. In variant c) no more than 3-4 sets, from 6 to 4 reps. 6. Pronator with load Initial position: standing position, legs shoulder-width apart, perform twisting action of
hand inside by the help of judo belt with loads fixed on it (see picture). Angle in elbow joint is no more than 90º. The exercise is performed only in dynamic (overcoming) mode. Number of sets in the exercise: from 4 to 6 and reps from 12 to 8. 7.
Supinator with load Initial position: standing position, legs shoulder-width apart, perform twisting action of hand outside by the help of judo belt with loads fixed on it (see picture). Angle in elbow joint is from 70º to 90º. The exercise is performed only in dynamic (overcoming) mode. Number of sets in the exercise: from 4 to 6 and reps from 15 to 10
Exercises for muscles of back and arm muscles: 8.
Pull-ups with under-grip. Pull-ups with under-grip, narrow grip (see picture).
а) Perform pull-ups from straight hands. b) Perform pull-ups from bent hands. (no more than 90º), с) Stay on horizontal bar on bent hands (no more than 90º). The exercise is performed in dynamic (overcoming) and isometric (holding) modes. In variant of performing this exercise in dynamic mode, number of sets: from 4 to 5 and reps from 15 to 8. In
isometric (holding) mode: no more than 10-15 seconds. If in each mode it is easy for you to perform this exercise, in your further trainings we advise you to use load fixed on belt in such way as to perform instruction in this mode without exceeding the stated number of reps (dynamics) or number of seconds (isometry).
9. Pulling load to belt while leaning forward.
Initial position: lean forward, load/dumbbell in right or left hand. Pull load to belt (see picture). The exercise is performed in dynamic (overcoming) mode. Number of sets in the exercise: from 4 to 6 and reps from 12 to 6. 10. Contraction on block with thick handle fixed on upper block Initial position: sitting on bench, pull the handle from a cable
machine towards you (see picture). The exercise is performed in dynamic (overcoming) mode. Number of sets in the exercise: from 4 to 6 and reps from 12 to 6. Exercises for chest muscles and elbow ligament muscles: 11. Flat dumbbell flies Initial position: lying on horizontal bench, flat dumbbell flies aside (see picture). The exercise is performed
only in dynamic (overcoming) mode. Number of sets in the exercise: from 4 to 6 and reps from 10 to 8.
12. Parallel bar/parallel half-bar press Initial position: parallel bar/parallel half-bar press. The exercise is performed only in dynamic (overcoming) mode (see picture). Number of sets: from 4 to 6 and reps from 10 to 4. If it is easy for you to perform this exercise, in your further trainings we advise you to use load fixed on belt in such way as to perform
instruction in this mode without exceeding the stated number of reps. 13. "Frontal pressure" "Frontal pressure" or side pressure by the help of handle attached to the cable machine (see picture). Initial position: elbow is on table pillow, handle and cable from a machine are parallel to floor. The same exercise can be done in three different methods:
а) dynamic (overcoming), b) isometric (holding), c) plyometric (relinquent). Number of sets in variant а): from 5 to 6 and reps from 20 to 6. In variant b) no more than 3-4 sets, dumbbell hold from 10 to 25 seconds. In variant c) no more than 2-3 sets, from 6 to 4 reps. Follow the correct way of performance. ATTENTION during the performance of this
exercise you can feel light pain in elbow ligament. When the pain occurrence repeats you must immediately stop performing this exercise until the full recovery. Training Program Here is the training plan for the beginners in arm-wrestling, which has been developed on the basis of multi-joint exercises. By performing this set of exercises you will be
able to increase your power factors by adapting WA (working angles) to loads that are close to armwrestling. You should perform this plan during 2-3 months. If your arms strengthen you can move to more difficult variant of trainings. Weights and load shall be recorded in diary both in percent and in kilograms. Conditioning/intermediate set of
exercises for beginners in armwrestling. This set of exercises is performed by beginners during 3-4 months. It is important to do control exercises before and after training cycle in order to define the increase of your power factor result. Monday, Wednesday, Friday: Monday. 1. Dumbbell biceps curl with under-grip, elbow resting on Scott Bench. 6
sets 15-15-10-8-6-6 reps each, weight 30% 30% 60% 70% 75% 75% first two sets to be performed in full amplitude. After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees. 2. Dumbbell biceps curl with hammer grip, elbow resting on Scott Bench. 5 sets 15-15-10-8-6- reps
each, weight 30% 30% 60% 70% 75% first two sets to be performed in full amplitude. After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees. 3. Dumbbell wrist curl (thin neck), forearm parallel to floor. 5 sets 20-20-12-10-6 reps each, weight 40% 40% 60% 70% 80% first
two sets to be performed in full amplitude, perform the following reps from right angle upwards with working amplitude of no more than 20-25 degrees. 4. Dumbbell wrist curl with hammer grip. 4 sets 15-15-12-10-8 reps each, weight 40% 40% 60% 70% 80% perform the exercise in full amplitude in all sets. 5. Flat dumbbell flies. 4 sets 15-12-10-10
reps each, weight 45% 50% 55% 60% exercise is performed on half-bent arms. 6. Parallel bar/parallel half-bar press. 4 sets 15-12-10-10 reps each with or without load depending on training level. 7. Pulling load to belt from bows front. 5 sets 12-10-10-8-6 reps each, weight 45% 55% 55% 60% 70% exercise is performed in full amplitude with staying in
upper position. 8. ‘Frontal pressure’. Side pressure with handle fixed on block unit. 5 sets 15-12-10-8-8 reps each, weight 45% 50% 55% 60% 60% elbow is on table pillow. Be careful in performing this exercise because it has the highest risk of injury. Set of exercises for beginners in armwrestling This set of exercises is the next stage of beginners’
training and includes elements of general physical training and specialized exercises. We advise you to perform this set for 2-3 months; do control exercises before and after training cycle. Monday, Wednesday, Friday: Monday 1. Dumbbell wrist curl (with thin neck), forearm parallel to floor 6 sets 20-20-12-10-6-4 reps each, weight 40% 40% 60%
70% 80% 90% first two sets are performed in full amplitude and the next ones from straight hand upwards with amplitude of no more than 20-25 degrees. 2. Dumbbell biceps curl with medium grip (grip between hammer and under-grip) elbow with rest on Scott Bench 6 sets 15-15-10-8-6-4 reps each, weight 30% 30% 60% 70% 80% 90% first two sets
are performed in full amplitude as in the previous exercise.
After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees. 3. "Frontal pressure" with handle attached to the cable machine 5 sets 15-12-10-8-6 reps each, weight 45% 55% 65% 75% 85% perform this movement smoothly and without snatches, working angle in elbow is no more
than 80 degrees, elbow with rest on table pillow. 4. Pronator with judo belt strap angled from lower part of the cable machine 6 sets 15- 15-12-10-8-6 reps each, weight 40% 40% 50% 60% 65% 70% 5. Supinator with judo belt strap angled from a top part of the cable machine 6 sets 15- 15-12-10-8-8 reps each, weight 40% 40% 50% 60% 65% 65% 6.
Contraction with thick handle angled from a top part of the cable machine 5 sets 15-12-10-8-6 reps each, weight 45% 55% 65% 75% 85% Wednesday: Perform the same training plan but decrease working load by 10%-15% and increase number of reps in the first set to 20. Be careful and don’t let any painful feelings occur in the course of your
training. Friday: Perform Monday scheme with regard of weight in percent ratio. In 3-4 weeks do control exercises with maximal weight. It is not necessary to do control exercises in all exercises. First try them on 2, then on the next 2. Don’t forget that quality shall prevail over quantity. Igor Mazurenko Arm wrestling is a great sport we have been
learning a great deal about over the past year or so. Most people look at arm wrestling as simply, whoever the biggest guy is will win.. This is far from the truth, arm wrestling is a complex, very technical sport. Requiring years of training and learning different techniques whilst perfecting positioning. To be successful in arm wrestling you need a
combination of arm strength and technique. There are many different moves and styles that are utilized during arm wrestling.
Learning each of these moves is a great way to take down your opponent. The three main arm wrestling moves and styles, which we will look into below. The styles include side pressure, back pressure and upwards pressure (posting).
Arm Wrestling Styles Side pressure mainly involves upper body strength, especially the pectorals to help generate force against your opponent.
This pressure is forced perpendicular to the plane of the palm. This move is more generally used by novices trying to pin their opponent by moving their hands towards the pad. Back pressure heavily relies on back strength, specifically the lats. This is to help adduct the upper arm and generate huge force, pushing yourself away from the opponent. To
be successful with this technique, you need to use your back strength to increase the elbow angle of your opponent, this will limit their leverage and ability to apply pressure or force effectively. Upwards pressure, otherwise known as Posting involves contraction of the bicep in order to flex the elbow. To be successful at this movement, the aim is to
decrease the elbow angle of your opponent, this will help increase your leverage against them and decrease the amount of force they can put against you. Arm Wrestling Moves Hook - Classified within the inside style of arm wrestling, the hook is a supination of the hand and forearm, this heavily relies on wrist strength. Often resulting in a match
centered on pressure applied through the wrist.Generally a strong hook is successful if you are particularly strong, relying more on raw arm strength in the bicep specifically. Toproll - The classic characteristics of a strong toproll rely on pronation of the hand and forearm. The toproll is generally classified within the outside style of arm wrestling. A
match will usually be centered around the amount of pressure applied through the fingers. To be successful at the toproll you need high levels of strength in the hand and forearm. Press - Probably the least popular of the three, The press relies more on tricep and shoulder strength, commonly referred to as shoulder rolling.
You must position yourself in a specific way that allows you to rotate your torso into a position that means you can position your shoulder behind your hand. Once in position you are able to better utilize tricep strength, leaning in using your body weight. This move is usually only attempted in neutral or advantageous positions to try and finish an
opponent. Power Of The Wrist There are a lot of movements within grip training that will directly aid your arm wrestling strength. One of the key similarities is wrist strength. Building a strong wrist for both arm wrestling and grip specific training is huge. If you're working your wrist, you’re on the right track. Using wrist strength allows you to get
into more efficient positions, tiring out your opponent and allowing you to perform pinning maneuvers.
In the world of arm wrestling this is better known as cupping. Cupping is the flexing of the wrist by the forearm muscles that bends back the opponent's wrist, and dramatically decreases their accessible leverage during the match. Training For Arm Wrestling Coming from a gripsters perspective, some of the best tools for starting arm wrestling
training are rolling handles, resistance bands and thick grip curl bars. These pieces of equipment will allow you to effectively train your wrists and forearms whilst the resistance bands provide time under tension. Wrist Curls The major key to developing wrist and forearm strength is by performing a variety of wrist curls. Wrist curls are the number
one exercise for arm wrestlers. We will look into a few different variations below. Banded Wrist Curls An effective movement for warming up before moving onto heavier curls. Using a lighter resistance band to start allows you to get the blood flowing. The constant pressure from the band allows for a greater time under tension and will really help
develop a strong support grip and foundational wrist strength for you to build upon. Focusing more on the wrist, squeezing in the forearm, you should feel a really nice stretch and continued burn when performing these. Start off using a low tension band Stand / Hook it onto the floor Grab the band in your hand - Thumb upwards Slowly curl your
wrist upwards with a slight hold Release the wrist back down Curl slowly back up to the top Arm Wrestling Champion Alright so who is the arm wrestling champion? Well.. It gets a little bit complicated here, technically there are multiple champions. This is purely down to the different federations of arm wrestling. Let’s take a look at some of the real
big names in arm wrestling. John Brzenk Widely regarded as one of if not the greatest arm wrestlers in the sport, ever. John Brzenk is a professional arm wrestler from the USA. Officially named in the Guinness Book of World Records as the “Greatest arm wrestler of all time” It’s a pretty big accolade.
Starting out on the arm wrestling journey early, John began taking on his fellow students across tables for around 5 years. When he was in eighth grade, he broke his arm whilst taking on his father's friend. Since then John has stated this breakage significantly increased his tendon strength allowing him to develop immense levels of strength and
power.
His professional career started in 1982 at the age of just 18. Since then, John has only lost a single supermatch and only a few people have ever beaten him in tournaments.
To be fair to John, most of these losses came at the latter stages of his career (now 57). Winning championships in a number of different weight classes including four world championships in the heavyweight division, and the middleweight world championship. John Brzenk Stats Height - 6’1” Competition weight - 195 / 225lb Biceps - 18.25” Forearms
- R 16.5” L 13.5” Devon Larratt Ok so, I may be a little biased here. But I’m a huge fan of Devon. His worth ethic, style and personality make him not only an exceptional arm wrestler but a great showman too. Devon, a professional arm wrestler, became interested in the sport throughout high school. Furthermore, at the age of 21, he began to
compete against other Canadian arm-wrestling powerhouses. In addition, due to a medical condition, he was forced to withdraw from competition in 2013. Devon had to have surgery to repair his elbow and right arm.
It was said that it limited his ability to compete and impacted the functioning of his hand. Many people are unaware that, in addition to being an arm wrestler, Larratt is also a former military guy. Devon trained and competed against other troops during his time in the service.
Arm wrestling was a popular pastime on military posts. As a result, it aided Devon's exponential growth. Devon served in the Canadian Special Forces and was shot while in Afghanistan. Devon became famous in late 2000 after quitting the Special Forces and focusing completely on arm-wrestling. Devon has competed in various events and won
matches all across the world. It's worth noting that Larratt won these championships despite recuperating from surgery. He is also known for successfully defending his WAL championship in both arms. Furthermore, in 2018, Larratt defeated Jerry Cadorette in a super match at WAL 402. Devon Larratt Stats Height - 6’5” Competition Weight - 275 -
293lb Biceps - 17.25” Forearms - 14.9” Training For Arm Wrestling There are a variety of exercises that will specifically develop your arm wrestling strength.
Let's check out a few of Devon's favourite arm wrestling training moves. Cupping/Wrist Flexion 1 set, 25 to 50 reps Cupping, or wrist flexion, is referred to by Larratt as "the Ace of Spades, [the] most crucial movement" in arm wrestling. So, what precisely is it? "It's basically bending your wrist inwards, so if you have that much flexibility, your fingers
might be able to touch the inside of your wrist," he adds. "However, the strength must extend all the way to the fingers." All you have to do is bend your hand inward and flex while trying to contact your wrist with your fingers. According to Larratt, the important exercise resembles the hook method in arm wrestling, which is the wrist-bending
movement that allows a contender to open up his opponent's bicep sufficiently to leverage the pin. Larratt recommends aiming for up to 50 reps of cupping in a single session.
When you're comfortable and confident with your wrist flexion, go to your neighborhood hardware store to increase the difficulty of this exercise. To minimize sliding, Larratt recommends grabbing a three-inch PVC pipe and covering it with sand paper. Now, wrap a belt twice around the pipe, leaving just enough slack to make an outer handle
through which you may slip your hand. With your free hand, wrap a nylon strap around that hand. Then, cup with one hand while tugging in the opposite way with the other to produce resistance.
According to Larratt, this is the closest thing to simulating the pressure in arm wrestling without really climbing on the table and participating. Standing Cable Wrist Curls 1 set, 25 to 50 reps If you follow Larratt's easy modification, you may use the same cable machine you've used for all sorts of workouts at the gym to blast your forearms as well.
"I'll face the cable machine and set up like I'm on an arm-wrestling table, clutching the spinning handles, and simply execute arm-wrestling wrist curls." Tilt, curl, and twist the handles slowly to truly work those forearms. Pronation Forearm Flex 1 set, 25 to 50 reps Sit with your arm outstretched and palm up. Then, Larratt instructs you to put a belt
around your hand, with the option of attaching a 10-pound plate at the end. Twist your hand counterclockwise while raising the weight until you feel your pronator teres muscle contract. Regularly performing this exercise, according to Larratt, will help create the "resistance" needed to imitate arm wrestling's top roll technique, in which a contestant
sinks his hips beneath the table and pronates his wrist to produce enough leverage to pin his opponent. Arm Wrestling Equipment We recently added some awesome arm wrestling equipment from Arm Sport Israel. WRISTMAX - WRIST & FINGER TRAINER The WristMax Arm Wrestling handle is great for developing your hand and wrist muscles,
ligaments, and tendons. These are required for victory in arm wrestling competitions and events. It uses the principles of eccentric training to enhance your hand and wrist strength, power, and speed, as well as your ability to change direction quickly and effectively. By strengthening your tendons, you lower your chances of injury during training and
competitions. WristMax is the most effective handle for exercising the wrist and fingers particularly. It is designed ergonomically to fit the athlete's grip and keep them comfortable while exercising. It easily attaches to cable equipment and is the ideal item for your gym bag or table practice. CONE PULLER - HOOK TRAINER A strong hook on its own
or a fantastic top-roll can help you win an arm wrestling match in the first few seconds. Unfortunately, using standard gym equipment to fine-tune your hook technique is challenging. The Arm Sport arm wrestling handles attach to weight machines, cable machines, and loading pins to offer the resistance you need to swiftly build hand, wrist, and
forearm strength and power. The cone puller has a cone-shaped hook training handle that is particularly intended to target the muscles, tendons, and ligaments necessary to successfully perform an unbeatable hook technique. WRISTBALL WRIST TRAINER As part of our growing collection of Arm Wrestling.
We've collaborated with Arm Sport to bring you some of the top wrist and forearm developers on the market. WristBall is ideal for improving wrist strength, mobility, and dexterity. You may execute a variety of wrist curls to help increase wrist strength by easily attaching to any cable machine or loading pin. FOREARM HAMMER LEVER The forearm
hammer lever is a great tool for building wrist and forearm strength. A strong wrist is essential for a firm grasp. It doesn't matter if you're steel bending, arm wrestling, stone lifting, or playing tennis. A strong wrist is required. The forearm hammer lever is ideal for increasing wrist strength and forearm muscularity. Use it without any weight or add
weight to the end for an added challenge. Back and forth movements are the most popular technique to utilise the forearm hammer lever. Simply move your wrist to lever the hammer from vertical to horizontal. This is the most efficient approach to strengthen your wrists. Doing this a few times each week can quickly improve your wrist strength.
Resistance Bands Resistance bands are a very adaptable training tool. Ideal for use on the go, at the gym, or even at home. Ideal for strength, hypertrophy, endurance, and recovery training.
Each pair of four resistance bands includes a convenient travel pouch. We enjoy utilizing resistance bands to add complexity to our grip tool lifts. They are excellent for increasing your duration under stress, as well as strengthening your focus and support grip. There are four bands to pick from, each with its own set of advantages. Red - The red
resistance band has a diameter of 0.5" and produces resistance ranging from 7 to 16kg. Perfect for warming up, cooling down, or recuperating from an injury. Black - With a diameter of 0.9", the black resistance band provides a noticeably harsher stretch than the red and may be utilised for a wonderful exercise. With resistance ranging from 11 to
30kg, it's great for all-around exercise. Purple - The purple band has a diameter of 1.3" and is our second highest resistance band. The purple band has a resistance range of 16-39kg, making it ideal for strength training and aided stretching. Green - Our hardest resistance band right now, offering a hefty 25-57kg of resistance. At first appearance, the
1.7" diameter is somewhat daunting. Ideal for adding weight to your workouts or for aided pull ups.