Forearm Exercises for Strong Wrist Arm Wrestling Training
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- Опубліковано 6 лип 2022
- Forearm Exercises for Strong Wrist Arm Wrestling Training
Get ready to level up your arm wrestling skills with our comprehensive training guide. We focus on wrist and forearm strength to help you gain the upper hand in arm wrestling. Explore a variety of wrist strengthening exercises and workouts specifically designed for arm wrestling enthusiasts. Whether you're new to the sport or a seasoned pro, this video will teach you how to make your wrists strong and enhance your arm wrestling prowess.
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Your advice to keep the wrist static at the end of the movement and holding it is absolutely correct. That’s where the strengthening develops.
Since I saw those wrist curls on this channel Ive been always doing it and its my favorite forearm exercise. Its incredible the improvement Ive got from it and now I love my forearm days, yet still have a lot to work on. Thanks a lot
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Agreed. I just went back to basics. I kept getting my hand/wrist taken. And I had completely let my wrist training go thinking my other lifts were hitting the area but definitely not the case.
Plus wrist curls done this way make your wrists and forearms bigger like nothing else, so everyone should want to do them
great video and advice! i agree! volume and the first rep and the last should look the same. this important!
So glad to see this video, I am the same, have to put so much work into hand/wrist/fingers but it definitely helps me. Also Ray you are looking strooooong bro, all the best in the upcoming match with Ryan, very excited for it.
great video. sometimes people forget to do the basics, but often the basics are the basics because they work really well
Great Advice. JUST DO THE WORK. THANK YOU for showing us how and why.
Thanks for this video! I’m definitely going to do these now!
The honesty is great.
Thank you your videos absolutely help💪💪💪
Great video Coach Ray 💪
People dont realize that pro athletes only max out on lifts a few times a year.. working at 60% of your max is gonna make you way stronger than always trying to max. Not only you wont get hurt but you will gain alot more.
But then there are people progressing in strength with unique methods like super-heavy negatives -- you've got to find your own way, always. Listening to your body is key.
Pro athletes would include Devon, and he did/does super-heavy holds and negatives, IDK how often, but much like the Russians.
Not true
Avoiding injury is why, nothing else. Less injury = more training overall.
Working at 75%-85% is better for strenght training.
Which pro athletes work at 60% max?
This is nice educational content for Ryan Bowen for his upcoming match. :)
Lol, I think it’s going to be a tough match for both guys
You armwrestlers should defnently follow rays advise, wrist and hand training are an absolute must! Ray you are strong by the way, impressed!
Love forearm training . I always had good forearm strenght.
Great content keep it up thanks for sharing
Thank you too
Great tips
Thanks bro
Крутое видео. Спасибо Раймонд!!
Its the same with all muscles we use all the time like stomac, back and the calfs...they need ALOT of work to get "stronger"
Really needed this, get really bored with the forearm exercises I had been doing.
I won't bitch about it, thanks for the reminder.I 'm 70 years old but always trying. Thanks !
Love your attention to the basics! Great channel!
Thanks so much!
thanks
Preach, Coach, preach
Wrist hand and fingers seems so important. In practise I normally find if I am weaker than my opponent in these areas I have no chance
You should look up this guy called “old school strength.” He’s not an arm wrestler but he’s really enthusiastic about training his neck, forearms and calves.
He teaches this awesome wrist curl variation called the Scott curl(pretty sure lol).
I started wrist curling 2lbs a few years ago and I’ve recently done two sessions where I used 60lbs! This wrist curl uses a lot of range of motion. I’m super proud of myself 💪
Quality!
Nobody asked but the wrist curl is actually my favorite exercise.
What do you recommend if you’re getting table practice in once per week? I’ve been training for 5 months and I’m way too sore to lift weights for at least 3 or 4 days and then it’s time for table practice again.
Yes, Ray I agree, Ryan Bowen should lift lighter with better form. Good video!!
Thank you for the advice wrist strength from arm benders wrestling club in New Zealand
💪🏻💪🏻💪🏻
Ray, is it safe from the injury perspecrive to go really heavi with these dumble barbell curls? Sometimes it looks like that someone wrist is going to break when doing such an exercies with heavi weight.
Hi.you say do wrist curls every day. if we do every day wrist curls in diffrent angels then when to recovery? how wrist can recover every day?
What's your thoughts on training with grippers (captain of crush etc.) for armwrestling? I've seen mixed opinions on this from pros.
Waste of time, fine for fun.
As a main thing for armwrestling they are a waste of time. As a supplemental for extra work they will help, but what they develop is crushing strength, not containing, not cupping or rolling. They will help when you need to have forearms working but they don`t transfer the strength to armwrestling.
@@voiceofarmwrestling That's kinda what I thought but always good to have an expert like yourself confirming it. Appreciate the reply.
I Train for 2 jears Armwrestling im not the Strongest and Ma Hand is My weakness, 3 months ago i kill a grip national Champion
@@NoMercy1444 Good stuff man, I guess the lesson is that nothing beats specific armwrestling training. Which of course should be obvious.
Looking great coach
How often an arm wrestler should train their bicep, forearm, wrist, etc?
Be strong like bull!
I have the enormous orange fat grips, would these be too thick or would it still work just as well?
Wrist Curl ( 26 kg for reps, i don't have more plates to add to dumbell to make it heavier atm), Reverse Wrist Curl( toping out at 18 KG for now wanna avoid injuries), Hammer Curl( toping at 16kg atm also to stay injury free ), Gripper ( 40 kg resistence about 45-50 reps when fresh or if i do as ending excersize ) is my current set of excersizes i am doing ( been training my core for about 1 month now with these 4 ) i will be slowly adding more AW oriented things in future, Levan vs Devon really got me pumped to try my self out in semi pro and maybe even PRO Aw in future but i don't wanna rush it will take about 3 years before i try tournaments.
Are you pulling with a team?
If so there is no reason to wait 3 years just to get smoked in your first tournament.
@@WilliamAstromAW I am solo for now but will find some sparing partners in due time
@@WilliamAstromAW all i want is to strenghten my core so i can avoid any disasters once i start puling
@@FOTON_FOREVER Okay nice! Gym training is nice but you’re really gonna need the table time to learn the mechanics.
@@WilliamAstromAW that is coming hopefully in 5 months to a year from now i will see rate of my gym improvements before hitting sparrings, i am lucky to know a pretty big dude that used to pull on competitions that lives few streets from me also i'm close to my Capital city and i saw that there is quite a few ppl in 50km radius from me that use arm bet so i do have plenty of choices for practice pulling when i start doing it :)
Is there a possiblility to ask questions und a Personal meetup, Can you Book something like that?
Any advice on the opposite movement (I.e. wrist extension). If you’re focussing a lot of time on wrist curls, how much time do you spend on the antagonistic movement to prevent imbalance?
Do you think wrist curls are better for building wrist strength than using a multi-spinner?
Do both. Supinated Multispinner against high pulley, wrist wrench at different angles and fat db wrist curls.
When you're using a "multi-spinner" you are basically doing a "wrist curl",
can i do this work out 3-4 times a week for high reps and sets will this help or do i need to do this once a week for high reps high sets
i need to main this work out because i never did these i can leave out others for a bit because i worked on them for years longer
Can I do this this exercise everyday
New Year's resolution: No bitching, just put in the work.
Can i only do wrist wrench? I don't have dumbell at home hehe
For wrists, I do around 100 reps with the best weight to accomplish this movement. BLOOD-FLOW is how you build tendons, intrinsic muscle development is what’s most overlooked.
Stop bro, I used to do 100 reps for 3-5 sets everyday when I first started thanks to Devon, I ended up with flexor carpi ulnaris tendinopathy from overuse and now basically half of my flexor doesnt work, Im now doing isometrics to reignite the tendon function, my advice is stick to training every other day with reps of 5 to 15
@@vitalysaginashvili6419 damn
@@vitalysaginashvili6419 Thanks for sharing
Blood flow is a bullshit, it is just going to hurt you
Plese legenda em português ( Brasil ) Obrigado
reminds me of those people who do hip training while standing and called it a bicep curl
Is it better to do wrist curls with back pressure as that is what u would need on the table?
You can hit wrist curls in any way you like, as long as you hit them
Coach , where is your gym?
UA-cam algorithm boosting comment 💪
... Jerry: "hold my beer 🍺"
What can we do for elbow pain ? There is a pain in my elbow and sometimes, it hits bicep or tricep. Please help.
Thank you. I hope it will work
Keep pulling, practice with your club once a week, don't pull at 100% intensity at practice the whole time. This will hurt your elbows badly. Eventually they will build the strength and won't hurt after practice. It comes on fast so once they hurt at practice, stop pulling
Thanks you all for the tips. I can say that 60-80 percent of my pain is gone. The most effective workout for my pain was, working pronation and rotation with hammer. If you have the same pain, working with hammer really helps.
My wrist actually pop from tendon issues. Should I do this? I typically I use a bench or my knee when I do wrist curls. Why do you do it from that angle? Dose it put less pressure on the wrist?? I am curious.
My tendons used to pop too, until I focused more on reverse wrist curls as I heard that muscle imbalance can cause tendons being whacky and sliding around. Also, you can reduce range of motion to avoid tendons popping
I have lifted a lot of heavy weights and genetically my wrist aren’t that big. I don’t wear wrist wraps because I don’t like they way they cut my circulation to my hand. I do reverse wrist curls with a kettle bell on a preacher bench and yet they still pop. I can actually pop the tendon by pushing my fingers into my wrist. I got it checked but there’s no structural damage. So my wrist can’t be weak. I am just guessing it’s from years of have curls and just lifting heavy in general.
@@jordanfinch7671 well damm man, it's really annoying when my tendons pop. I hope Ur issue gets resolved soon
Wristcurls is to Barbell curls what Manual Hand washing of clothes (mouthful) is to Chin ups 🤷🏽♂️
Any difference in how you grab the fat grip (thumb over or thumb under?
It makes a small difference, sometimes it's more comfortable one way than the other.
Is it okay to have soreness just above the wrist in the forearm instead of the big muscle belly closer to the elbow? I trained them yesterday and want to train them every day, but I don’t want to go overboard.
ye the pronator quadratus
Take it easy, don’t rush and injure. Slow gains are better, always avoiding injury.
Rest your forearms if you aren’t used to it, try once a week then add more days if you can manage?
And levan do 100 kg wrist curl 🙂
Who asked? Btw that's the thing that put him out of the game recently
4:49 LOL
Is it better to do wrist curl with dumbells?or landmine barbell?
dumbell
@@andsed1083 okay thanks but what about cables?
Strong wrist =win
Can I train them every single day Will it affect me 🦾❤️
OK ! EVERY DAY ? OR 2X A WEEK ?
I do
U doodoo 🦊🎱 😎
@@thedrew24 idpovoodoo 😂😂💪♥️
@@Fox8ball. I set trap for 🦊🎱 😁
@@thedrew24 😁😁😁
I have really bad wrist flexor tendonitis, so my dream is just being able to do wrist curls
(my wrist is much better now... phew)
@@gerardt3284😂😂😂 ok my wrist is super strong from naturally actually it is very thick and strong also
please beat bowen 6-0 for the memes
He will
everyday?
Mini levan in the making🌝🌝
I am gifted with bad genetics, short forearms and fingers, also weak...cupping is my weakest thing right now, i am doing more cupping exercises then anything else and i still can't get it stronger :/ maybe i should be doing them more then 3-4 times a weak?
Does pinch grip holding a plate helps with finger strength at all?
These things take consistent effort over time. Also eating enough food.
Short forearms means better ability for a posting back-pressure kind of movement, which is very important in armwrestling. Always advantages and disadvantages.
@@Siberius- i am training armwrestling for a year and a half, i definitely made some progress, i can tell my fingers got stronger, brachialis, forearms...but still i am weakest in the gym, everyone easily pronate my wrist.
Oh, i thought short fingers are better for hooking, but its hard for me to get in the hook with short forearms.
Thanks for the tips! I will definitely try to pull more with BP with posting top roll.
@@pRiMeAndRhyme with short arm hook would be better but its depends. I have very small hand with fingers, not thick etc and I after 3 years of training for armwrestling I still dont have big arms. I have bad genetics but now i can win witch guys like 110kg- I am 80kg. Train wisely, do different excercise. I changed my style of training and at the table very much to be better at some points. sorry for bad english
@@pRiMeAndRhyme - I think guys with short forearms have the most mechanical advantage with like, a backpressure posting move into a hook... and then into a shoulder press would be the ultimate move from there lol (ideally. Kind of asking for a lot here).
But I mean there's guys with short forearms who pull in all sorts of ways, so yea I dunno, depends.
There's infinite people who know more about this than I do, so I wouldn't take anything I'm saying with some type of authority.
Only if you have good genetics you can be an arm wrestler or else you cant
Ray what's your bodyweight?
90
@@voiceofarmwrestlingWow you're already on weight for your supermatch
Ryan is nearly 100 lol not much weight difference between these two
Man 38 kg with a fat grip is still tough lol, if that’s east I gotta work on my wrist more 😣
Do wrist curls! BE A MAN haha 😆 can’t wait to see another short 👍🏼
If you have godlike cup but 0 pronation you will cup your oponent but with your palm up... so you will lose anyways.
But if you have godlike pronation and at least a 3/10 cup... at least you will keep your pronation and you will access to most of your side pressure, defense bicep, flat / death wrist / elbow defense and more (unless you lose 100% of the rising lol)
Cup>Riser>Pronator
In terms of priority. Of course they are all important.
Used to believe in this but now I beg to differ, u can win without cup (flop wrist sweep, flop wrist press), but without pronation u'll be vulnerable cuz it's the key to defense, if u go 0 in pronation ur arm will get oversupinated and it's all over
Pronation >>>> rising
@@justaguyfromreddit agreed, rising is just half of the game, if one prioritizes rising over pronation it will be very vulnerable to getting deep-hooked with ulnar deviation/chopping pressure which takes the rising completely out of the match
What about muscle unbalances, if you over train your hand you will get pains in elbow, this video is not the case you cant train one thing and be healthy i know for my experience, where is talking about stretches etc. to stay healthy
BLUE is saying that will beat you easily ?
this whole video could have been 8:55
😎
Предплечья, чел предплеЧЬЯ
Ryan called you a punk… 😶 better smash him! 😂
This is the know go Gene..... Hahahhaa. I can the do....
Yeah! Cup, Rise, Pornation.
Yeah probably I'm weak but 38kg is a lot.
Todd hutchings said dont do them
Grippers are great for the forearms also. Without a strong hand there is not a strong wrist. Thanks for the training video.
You can always flop wrist press. Bicep and triceps are the most important muscles in armwrestling
No then I would recommend rope climbing because that requires a solid hand grip to apply the wrist and arm strength so you can climb up. That’s more of a useful combination than gripper
Grippers don't do anything for armwrestling
@@1Bottleneck true. I gotta get a rope.
@ I'm not going to argue with you lol. The grippers have helped my forearms in building mass and wrist control. I'm just a beginner though so what do I know. Thanks for the comment brother.
38kg for the amount of volume you're doing is definitely a lot of weight
You are natural. You need to rest more. Guys who are on drugs can recover faster.
John brzenk never did any training with weights but was still the best? might be 99% genetics
John Brzenk is John Brzenk, he's the absolute outlier amongst armwrestlers, and we can only guess what he would have been like if he had hit weights. I believe he does a little bit of weight training now but I'm not sure.
John Brzenk never did any weight training? And I am Santa Clause.
1-8 reps in enough and of course everyone must try to set PRs.I don't understand this psychosis with volume and not track the progress.All strength athleses train with low reps and track their numbers to progress and of course good technique is common sense. Armwrestlers will not discover the wheel.
The problem with lower reps on isolation movement is that the injury risk increases.
Supermatches are endurance heavy duh
there are much better ways to train the wrist though.
Church of the painful truth “ fix yer shit .
90 kilos bodyweight. When I weigh this much my belly and love handles are out of control.
Hi Ray the correct English is “you have to” not “got to”
“Got to” is slang but very commonly accepted and understood. Almost no one will have any issues understanding you, and many native speakers use it. But sure most correct is “have to”, and even more ideally “need to”.
@@nakodares5982 yeah agreed I was just saying it because “have to” is a more enticing title than “got to”
@@joshnosirname9924 Fair enough yeah
I'm sure this dude played the fictional character of Jason Genova.
You are doing the wrist curls wrong. You have No lat involved No sidepressure and barely thumb pressure. All this is relevant when cupping on the table. Also that fat GRIP is Not the best Option For doing these
Not necessary. you got it or you don't.
This is what People who Will never get anywhere say. Even talent without work is nothing