Arm wrestling. Home training program for beginner arm wrestlers

Arm wrestling in Russia continues to develop rapidly. What winning tactics exist, how to train to become a champion and who to follow in the world of professional arm wrestling - in the material from RBC-Sport

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Arm wrestling competition (Photo: https://armwrestling-rus.ru/)

Arm wrestling is known to many people. Someone even competed in it, but, as a rule, not in the most suitable places for sports, for example in bars. Now arm wrestling in Russia is actively developing.

Arm wrestling training

Arm wrestling is a martial art in which two athletes participate in sparring. In this regard, novice wrestlers need to separate their training: the main preference is to give strength exercises and strengthening of ligaments, and only train with a partner once a week. Training with a partner allows you to immerse yourself in the atmosphere of battle and learn the right tactics.

The next important requirement is regularity of exercises aimed at developing technique. Many arm wrestling programs have been developed, among which each wrestler will be able to create his own activity. All exercises can be performed both in training rooms and at home. In arm wrestling, training is usually divided into two types:

1. Basic. With their help, all joints and muscles come into action;
2. Isolated, which act exclusively on a specific muscle group.

Beginning athletes should pay attention first to the first group of exercises, and then gradually move on to another class. In addition to training strength and endurance, you need to work on reaction speed. For this purpose, there are classes with elements of a jerk.

After reaching a minimum base, wrestlers need to move on to sparring, which provides practical experience. At them, athletes are faced with psychological discomfort that must be overcome, otherwise it will be impossible to participate in competitions. In addition, it is important for arm wrestlers to be able to withstand different opponents in order to increase their chances of winning the competition.

Sets and reps

I gave an example of a training scheme for beginners; during training, you can use a different number of repetitions in a set from 15 to 2. Most of the time you need to perform movements in the range of 8-12 repetitions. Select the weight of the weights so that you can do an average of 10 repetitions until failure.

If you do 3 workouts a week, do one of them according to the scheme 15 - 12 - 8 - 6 - 4 repetitions, adding weight in each approach. Exercises should not be done to failure in order to reach the maximum in the last approach. Do this type of training no more than once a week.

If you just want to arm wrestle well, just include a few arm wrestling exercises in your bodybuilding workout once a week.

Contraindications to training

All training in arm wrestling has an impact on strengthening the muscles and joints in the arms and hands. If an athlete experiences pain in the involved parts of the body during exercise, they should stop performing the exercises to prevent injury. You should also not engage in this sport if you have injuries to the shoulder, elbow and wrist joints and if you have chronic and inflammatory diseases of the hand joints.

Those arm wrestlers who have high blood pressure and heart disease should approach training with great care. If you have such problems, you should consult a doctor. If an athlete falls ill with ARVI or is poisoned, admission to classes should be prohibited. First you need to fully recover, and only after that return to classes.

A set of exercises for training at home

As in any sport, the correct technique is important in arm wrestling, but without training in strength and power, it is almost impossible to defeat your opponent. Several exercises with weights are used for exercise at home.

Hammer or single-sided dumbbell lift

Single-sided dumbbells of the “Hammer Bar” model are best suited for this exercise, since it is made with a thick handle 6 cm long. This allows you to make a better grip, close to sparring conditions. You can also use a hammer or sledgehammer.

The technique of performing the exercise is quite simple: the athlete needs to lift the projectile forward by flexing the wrist joint. The hand remains practically motionless. Another training is exactly the same exercise, only the lifting is done backwards.

Extension of the hand with weights

This lesson is aimed at developing the forearm and fingers. To perform this, you can use a regular dumbbell or barbell, but in this case, the thumb is used to a greater extent, which supports the projectile from below, rather than the forearm. There is also the possibility that the dumbbell may slip out of your palm halfway through the exercise.

a special simulator called “ Hercules Bar ” was created , characterized by a convenient design. It has built-in stops designed to fix the projectile on the back of the hand. Due to them, the possibility of the projectile falling out is eliminated, and the thumb stops taking the entire load on itself, and the forearm begins to work to a greater extent.

To perform the exercise, the wrestler must sit down and place his arms bent at the elbows on his legs. Place the exercise machine on your hands and perform lifts at the wrist joint. You can either grab the handles with your hands or not, since the simulator is securely fastened with stops on the back of your hand.

Horizontal lift arm

For this exercise, you need to take a lever, such as a bat, with a weight on the end. Next, the athlete needs to lie on his back on the floor, take the projectile in one hand, turning it away from himself. At the wrist joint, you need to start lifting towards the body, while the arm remains straight near the floor.

Explosive strength training

Many types of exercises have been developed to increase arm strength, but two of them are the most effective:

1. Arm curls and extensions with dumbbells;
2. Push-ups , which must be performed quickly and accurately. To increase the load, you can perform the exercise on one arm or with clapping.

The most important thing in these classes is sharpness and speed. These exercises allow you to develop explosive strength, which will subsequently contribute to quick reactions in battles, which increases your chances of winning.

Home workout example

To conduct classes at home, the athlete will need a horizontal bar, kettlebell, dumbbell, expander. You can also use an old towel and any weight.

Initially, you need to perform pull-ups in three sets for the maximum possible number of repetitions. Then you should lift the load with a towel:

• Floor to hook: 4 sets of 10 reps;
• From the floor to the top: 4 sets of 10 reps;
• Bending the hand toward you: 4 sets of 10-12 repetitions;
• Practicing pronation and supination for 4 approaches 10-12 times.

After this, the fighter needs to do the following exercises on the horizontal bar:

1. Pull-ups with a reverse grip of the bar in 3 sets with maximum repetitions;
2. Hanging on the horizontal bar. The elbow joint should be at a right angle. The training should be performed for 3 approaches on each arm.

Then the athlete needs to do 3 sets of finger holds and 3 sets of push-ups for the maximum number of repetitions.

Exercise No. 5 – Raising the torso with a disc behind the head

Torso raises
Workouts should strengthen not only the arms, but also the core muscles, which become tense during arm wrestling. Weighted sit-ups are an arm wrestling exercise that will give an athlete's abs like steel. You can download it in several ways:

1. On a horizontal bench - you should start with this version of the abdominal exercise. It will help you strengthen your muscles, thereby preparing them for heavy loads;
2. On an incline bench - after working with weights becomes easy, you should immediately increase the load on the abdominal muscles by starting abdominal training on an incline bench;
3. The abdominal exercise through the bench is an even more difficult exercise that allows you to stretch your abdominal muscles as much as possible, while twisting will be more difficult.

Tip : To load the oblique abdominal muscles, you can periodically train with torso turns, holding the weight behind your head.

Exercises that professional arm wrestlers use for their own training

Professional arm wrestlers use a large number of exercises for training, which help develop the desired muscle group, strength and power. Among them are the following exercises:

1. Standing biceps curl . Refers to the most productive preparations for the development of biceps, back and forearm. A bar with a thick handle is used, or an elastic band is additionally put on to increase the volume. The barbell should not be lifted to its full amplitude.
2. Lifting the barbell onto the wrist . To do this, the wrestler needs to take the apparatus in his hands and place his forearms on the bench. Palms should be facing up. Then you need to lift the barbell by bending your wrist towards your body. The exercise can be performed with one hand to increase the load.
3. Lifting a kettlebell with a hand with two hands . Forearms should be placed on the bench. Grab the kettlebell with both hands so that your palms face each other and your thumb points up. You need to lift the weight by flexing and extending your wrist.
4. Pull on the upper block into a hook or upward . The exercise is performed either on an arm wrestling table or in a standing position. The simulator must have a large diameter handle. To perform the exercise, the athlete needs to grab the apparatus and pull it towards the chest, while pressing the elbow to the body.
5. Lifting a dumbbell onto the brachioradialis muscle on a Scott bench . The fighter needs to take the dumbbell with a hammer grip and begin to lift the projectile in an incomplete amplitude. The arms extend no more than 100-120 degrees in the lower position.
6. Wrist and biceps workouts . A rubber band or expander is used. The exercise uses different angles and simulates sparring.
7. Pronation and supination training . In the first case, you should twist the hand with your thumb in your direction. To develop supination, a block using a strap is used.
8. Holding and lifting large weights with your fingers;
9. Dumbbell bicep hold . Performed at a right angle at the elbow joint.
10. Pull-ups . This exercise allows you to strengthen your biceps and back muscles. It should be performed in an incomplete amplitude with an explosive movement: at the top point, the palms should come off the bar slightly, and at the bottom, the elbows should remain slightly bent.
11. Hanging on the bar . To perform this, the athlete must bend his elbows at a right angle.

To train the shoulder girdle, barbell and dumbbell presses are used in a standing position, dumbbell swings across the sides and to the rear delta. Bench press and dips are used to strengthen the triceps, chest and deltoid muscles. These exercises are basic and affect the production of testosterone, which is used to increase muscle mass.

In addition to training, all wrestlers should engage in sparring with a partner. Professional athletes need to do this once a week, and beginners – once every two weeks.

In conclusion, we note that the public is often mistaken in the fact that arm wrestling is a simple sport. This is wrong. In this martial arts, much attention is paid to the correct technique to avoid injury, the strength of the arms and hands, and the speed of reactions. To develop explosive power, a large number of training sessions are used, which can be carried out both in the gym and at home. These exercises are aimed at strengthening the necessary muscles and joints, and with proper training, the athlete’s chances of winning increase.

Nuances of training for girls

Arm wrestling is a competition in which armwrestlers face each other at a table with handles . One goal of the opponents is to try to press the opponent’s hand to the protruding pillow on the table after a judicial command, and the second is to prevent their counterpart from doing this.

To participate in arm wrestling, you need to train the following muscle groups:

• For a lightning-fast successful fight and an iron grip: forearms.
• Triceps and biceps of both arms.
• For load distribution and stabilization:
• press;
• chest;
• deltoid;
• lats.
• Foot.

Arm wrestling for beginners (exercises of this type of martial arts can be isolating and basic) lays the foundation for the following trainings with heavy weights. For inexperienced people, 1 execution should consist of 15 repetitions.

The following table shows the ratio of female and male ages, as well as body weight for arm wrestling:

Arm wrestling for beginners (exercises, especially for women, must alternate with recovery periods) develops endurance and strength of the shoulder muscles. To progress professionally and develop a grip, beginners must practice regularly.

In arm wrestling there are the following rules:

• Preparatory stage of the competition . With it, opponents take their original places. The armwrestlers' shoulders should be parallel to the table area. They clasp their hands in a lock with the upper phalanges of the thumbs. The combatants hold the pins with their free hands. During preparation, the referee carefully monitors the correct grip of the opponents' hands.
• Start of the competition . When the referee is fully confident in the correct grip, he issues a command to start the fight.
• The competition itself . Fights can be either ultra-short or quite long. The winner is the wrestler who first pins his opponent's hand to the table. As an aid, athletes use pressure on the opponent’s hand and jerks.

Armwrestlers must keep their body directly only in the table area .
It is unacceptable to turn the body and head away from the fight. It is best to keep these parts of the body straight during a fight. The elbow of the fighting arm should be pressed to the body at an acute angle. You should try to position your shoulder and forearm on the same line. If you watch professional arm wrestlers, you can see that all their movements are highly technical. Thanks to this, experienced athletes in this area almost never experience injuries. Compliance with arm wrestling techniques by beginners helps them avoid sprains and fractures.