"When I first paid attention to this sports discipline I realized that armwrestling differs significantly from any other sport in trainings. Since 2000 (after the inculcation of armwrestling in Poland) I'm looking for different types of exercises and training
In recent years, specialized exercises using various training devices, both of those specialized, related to armwrestling, as well as those common which may be found in any gym gained the advantage in the strength training. For example, the competitor, which is Grzegorz Nowak, from Gdynia (Poland), we can show you the "way to success" through specific armwrestling exercises. Grzegorz is a perfect example of how to use gym machines to achieve success. Of course, this must be accompanied by a great desire and determination to achieve a goal.
Specialized armwrestling exercises well matched to the characteristics and capabilities of this competitor made Greg achieve significant success in the " VII Professionals' World Cup - Nemiroff World Cup 2009" (ranked third on the right hand in the super-heavy class) and "XX European Armwrestling Championships - Russia, Moscow 2010" (second in the up to 110kg left hand senior class)
What are specialized exercises?
These are exercises specific to the given sports discipline. In the case of armwrestling exercises are mostly approximate to the conditions of the fight at the table. Depending on the needs and possibilities each player must choose specific exercises according to the following three basic categories:
Predominant in these three trainings are undoubtedly specialized strength exercises. This strength determines how the player will fight and how to beat your rival. Below we will show you special exercises to increase strength in the angles between the forearm and upper arm, and during so called pushing aside. Your attention should be paid to the fact that during the strength preparation period presented below Grzegorz Nowak along with performing strength exercises significantly increases the endurance. Reducing the load while trainings with the simultaneous increasing of the holding time we for sure increase the strength endurance of the muscles we are training. So at the same time we accustom our ligaments to the increased effort.
During preparations for the "Professionals’ World Cup - Nemiroff World Cup 2009" Grzegorz Nowak put a great emphasis on the wrist exercises. We were able to get to know how extremely strong his wrist is while watching a firm presentation at www.armpower.net, where Grzegorz showed internauts his maximum capabilities (he lifted 150 kg on the wrist). Paying great attention to the wrist, Grzegorz neglected a little bit strength results in so-called lifting on biceps in underhold or hammer in his training cycle. At the " Professionals’ World Cup -Nemiroff World Cup 2009" clear superiority of the Ukrainian competitor -Andrey Pushkar - over Grzegorz in these angles was visible. Since then, increasing the strength in that place was Grzegorz Nowak’s primary goal.
Below we show some strength exercises that Grzegorz performs during the preparatory period.
SPECIALIZED LIFTING ON THE WRIST
Specialised lifting on the wrist differs from the ordinary one in a way that it is performed using a special kind of dumb-bell, on which a disc (load) is put and the centre of gravity is shifted. Elbow is based on the table pad. While carrying out lifting on the wrist biceps muscle are kept in tension, remaining the angle of 90 degrees between the forearm and shoulder. The load must be selected so as to maintain the tension in the angle for 30 seconds exactly, and so to repeat the exercise 8-10 times.
The advantage of this exercise over others is that, while simultaneous reinforcing the wrist strength in angle between the forearm and shoulder is increased. Lifting with a disk with the shifted centre while moving the wrist causes the additional weighted on fingers. Competitors who struggle with the offensive (from so-called losing position), or fighting in the hook should permanently include this exercise in their training cycle.
SPECIALIZED LIFTING ON THE BICEPS IN A HAMMER HOLD
Lifting on the biceps in a hammer hold. Elbow in based on the table pad. Exercise is similar to the fight from the top. Elements of the table (above all legs of the table) allows the exercised to dig their feet into the ground, which in turn simulates the first phase of the fight. We recommend to choose the load so as to perform 8-12 repetitions. An indicator of well-chosen load is rigidly maintained wrist. If the wrist cannot endure the load, it should be reduced.
SPECIALIZED SUPINATOR EXERCISES
Specialized twists of the wrist towards the inside (supinator) using a dumb-bell. Elbow is based on the table pad. While performing the twist bicep muscles are kept in tension, remaining the weight between the forearm and shoulder at an angle of 90 degrees. Load must be adjusted so as to maintain tension in the angle for 30 seconds exactly, and so to repeat the exercise 8-12 times.
Note that the dumb-bell is put on load unequally. This increases the tension in the direction of the performed movement.
SPECIALIZED PRONATOR EXERCISES
Specialized twists of the wrist towards the outside (pronator) using a bend dumb-bell. Elbow is based on the table pad. While performing the twist bicep muscles are kept in tension, remaining the weight between the forearm and shoulder at an angle of 90 degrees. Load must be adjusted so as to maintain tension in the angle for 30 seconds exactly, and so to repeat the exercise 10-12 times.
This is a very good exercise for competitors fighting form the top.