Will weight training give you good arm wrestling power, isnt arm wrestling mostly all forearm power, well if it is, can anyone give me an ultimate huge forearm program. So i can kick all my friends asses! lol.
thx.
Poliquin answered a similar question ahile back. I believe he responded arm wrestling had a great deal to do with technique. Try a search for arm wrestling websites.
Here is what poliquin had to say about arm wrestling:
What very few people know is that arm wrestling is 60% technique, 20% strength, and 20%
strategy. I suggest you consult one of the many books on arm wrestling technique to improve your
odds.
Breaking the opponent's wrist hold at the beginning of the movement is the secret to arm
wrestling performance. That is a function of timing and the strength of the flexor carpi ulnaris
muscle, which can be trained by using ulnar deviation exercises.
Of course, supplemental specific strength work may help you improve your performance. The
muscles that will most increase your chances of winning are the forearm flexors, brachioradialis,
brachialis, pectoralis major, lats and teres major, and subscapularis.
To describe how to do all the exercises involved goes way beyond the scope of this Q and A. To
find out how to specifically isolate these muscles, consult Everett Aaberg's book "Resistance
Training Instruction" to be released early next March.
To order his book, call Human Kinetics at 800-747-4457.
Some time ago i got severly beaten at armwrestling. My forearm pronators where sore for days afterward.
In addition to the advice below i will share the important lesson i learned then. you break the grip of your opponent by flexing your wrists. this will supinate( externally rotate) the other persons forearm. If you want to counter that your opponent breaks your grip you have to actively try to pronate (internally rotate) the forearm.
Pronators of the forearm are, pronator teres and pronator qudratus. train them !
Just know that if your grip gets broken your wrist will feel as if Eddy Coan just landed a deadlift on it.
I’m not an arm wrestler, but I have read many articles in MILO. Many recommend working the biceps, triceps and forearms.
Some arm wrestlers will do countless chinning exercises and also sport specific exercises to train the arms.
Weight training will help, but you really need to know the different techniques. Some arm wrestlers use a lot of triceps as part of their technique.
Check out MILO for plenty of info!
I’m not a pro at arm wrestling and never really have done it that much but to me it seems that the action involves internal rotation on the humerous. I would think working these muscles (anteroir delt., pecs, subscapularis, teres major, and lats.) would be a big help.