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 Before we get into the meat and potatoes of the program, you’ll first need to understand why we’re doing the things we’re doing.

I’d recommend eating carbs and protein prior to all of your training sessions (basically not training fasted). Keep your thumb pointed upwards and pressed against the inside of their fist. This will protect them from hyperextending their joint or tearing a muscle during the arm-wrestling match.To keep things simple, we’re going to do this program 3 days per week in addition to a table time session. There are certain armwrestling specific chest/shoulder exercises you could do, but so long as you’re doing any half decent chest/shoulders routine once a week, you’re going to do a decent job at covering all your bases. 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. 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 Resistance Bands are the secret weapon for every arm wrestler. Resistance bands are an exceptional piece of arm wrestling training equipment. Allowing you to perform a wide variety of wrist curls and flexion movements with constant time under tension provided by the band.

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." Focus on really digging your elbows into your sides and getting as much of the tension onto your biceps as possible.Terzi joined the Turkish Armed Forces in 1994 and served in the Isparta 40th Infantry Regiment as a recruit later on going on to serve in the Ankara Presidential Guard Regiment, a highly respected unit within the Turkish military. Unless you’re doing your full range of motion day, there’s no need to extend your wrist beyond the straight-wrist position. With certain exercises we can even combine 3-4 of these elements, which is where the real magic happens. Training Frequency 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. If you can’t get table time in, consider upping the frequency to 4x per week, but only if you’re willing to optimize your recovery protocol.

It’s not completely necessary, especially when you’re a beginner, as you’re going to make good progress in the gym for a while and shouldn’t really encounter any plateaus.

Everything else we’re doing in the gym should help us get more out of that table time session. Avoid Hitting & Speed Work There are numerous grip training movements that will immediately benefit your arm wrestling strength.