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Andrzej Głąbała – unusual armwrestling training!

 

trening

Andrzej Głąbała is a Polish competitor who began his Armwrestling adventure in 2001 through his first take-offs at local competitions in Rumia. Although Andrzej had a good, earlier preparation for armwrestling (weightlifting and powerlifting), he had to change his daily workout radically. As armwrestler's training in fact differs significantly from other strength sports trainings.



078407_andrzej1.jpgThat player, not so young anymore, is making progress from year to year. Of course, like any beginner in the first years of practicing armwrestling he practiced using conventional machines and regular gym devices. Today the machines and the possibilities of the Złoty Tur Gdynia club (where Andrzej in now training himself and others) have substantially increased and it presents a world-class, and Andrzej's exercises are far from ordinary and simple.

Advanced trainings in a short time have developed capabilities and forces of Andrzej's arm. Contrary to appearances, even Armwrestling training has many issues. An unusual, but also specialized training carried out by the bronze medalist of the European Championships, multiple Polish Champion of Masters class, the trainer of the Złoty Tur Gdynia Club - Andrzej Głąbała from Rumia is presented below.

Andrzej Głąbała:
Birth date: 1954
Height: 181 cm
Weight: 109 kg
Place of residence: Rumia (Poland)
Sports Club: Złoty Tur Gdynia
Education: secondary
Occupation: strength sports trainer
Marital status: Married / grandfather
The greatest sports achievements: Bronze medalist of the European Championships - Hungary 2006, Turkey 2011, multiple Polish Champion, multiple Polish Cup winner
Hobbies: sport
Dreams: to become a World Champion

WARM-UP
As an experienced trainer Andrzej never forgets of the warm-up. It is the basis of each workout. Before starting a general training Andrzej warms up all parts of the muscles. He does not forget of the stretching in order to enrich muscles in blood. Andrzej mainly focuses on gymnastic exercises in the general warm-up. In addition in basic exercises, Andrzej treats first 2-3 series as a warm-up with a small load, but with plenty of repetition.

0c828f_andrzej2.jpgLIFTING ON THE WRIST
Lifting on a wrist using thick handle dumb-bells is a fundamental exercise of every armwrestler. Andrzej performes the exercises at joined and slightly bent legs. Forearm is based on the thigh. This exercise strengthens our flexors muscles of fingers and forearms.
Andrzej performs this exercise in 2 series in 15-20 repetitions (warm up). Then he increases  the weight, in order to perform 10-12 repetitions in the first series and in the last  series 3-4 repetitions. After warming up 4-5 series should be performed.

 


7051ed_andrzej3.jpgPULLING DOWN ON AN ADJUSTABLE LIFT
It is one of specialized armwrestling exercises that is not often seen at the ordinary training of most of the competitors. The advantage of this exercise is that after it is performed on the wrist the training is continued on fingers flexors, which are maximally affected in this exercise.
Andrzej performs this exercise in the 5-6 series of 8-10 repetitions.



5473bb_andrzej4.jpgPROPER PREPARATION TO PULLING DOWN ON AN ADJUSTABLE LIFT
To perform pulling down on an adjustable lift (previous exercise) correctly, it is necessary to wind a judo belt on a in the weight bar, in a way to create a thicker handle.

 

 

 

 

 

 

 

 

 

345f30_andrzej5.jpgISOLATED EXERCISES ON THE WRIST
This exercise strengthens primarily the wrist. It is performed using an adjustable lift and a thick handle. The elbow of the exercising arm is based on a half of the table. Notice that the second hand is holding the forearm of the exercising hand in order to isolate the unnecessary movement of the body and arm.
Andrzej performs this exercise twice a week in the 4-5 series of 8-10 repetitions.

 

 

 

 


3e4038_andrzej6.jpgPULLING DOWN THE ROPE – TURN OF THE WRIST INWARDS
Turn of the wrist inwards is performedd  on a specialized adjustable lift with the use of the rope. Some professional armwrestlers not having such a specialized device as the one possessed by a Złoty Tur Gdynia perform the same movement pulling on a rope without using legs.
We however suggest a little experienced armwrestler to perform them only and exclusively on a specialized machine on which weight can be adjusted.
Andrzej is an exercise performed in the series 5-6 after 8-10 repetitions on each arm.

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PULLING DOWN A ROPE ON YOURSELF

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These exercises are performed on the adjustable lift with the use of a thick rope. While pulling  the rope down you at the same time pull it on yourself. This exercise strengthens the wrist in a hammer grip, biceps, back and forearms muscles. This exercise is very good during the time of the preparations for the competition, where more training attention is focused on endurance.
Andrzej performs this exercise in 5-6 series of 8-10 repetitions on each arm.

d9939c_andrzej10.jpgTURN OF THE WRIST OUTWARDS
Turn of the wrist outwards with the use of an adjustable lift, rope and a half of the table. This exercise is essential for the competitors practicing on the top technique.
Andrzej performs this exercise in 4-5 series of 6-8 repetitions.

b02f7d_andrzej11.jpgTURN OF THE WRIST INWARDS
Turn of the wrist inwards with the use of an adjustable lift, rope and a half of the table. This exercise is essential for the competitors practicing the hook technique.
Andrzej performs this exercise in 4-5 series of 6-8 repetitions.

 



b679ed_andrzej12.jpgFINGER EXERCISES ON A HORIZONTAL MACHINE
Finger exercises on the Mazurenko Armwrestling Equipment horizontal machine. This exercise is essential for every armwrestler. It is performed three times a week.
Andrzej performs this exercise in 5 series of 10-12 repetitions.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


d5e909_andrzej13.jpgFINGER EXERCISES ON A VERTICAL MACHINE
Although this exercise is quite similar to the previous one, there is a slight difference. In this case the finger exercise on a vertical machine strengthens also the squeeze. The possibility of adding the lift intensifies the effect.
Andrzej performs this exercise in 5 series of 10-12 repetitions.
 


 

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