Despite his age, this contestant keeps getting better every year. Of course, in the beginning of his armwrestling adventure he worked out with standard gym equipment. Nowadays, using the technical advancements and machines of Zloty Tur Club, Gdynia, he trains himself and coaches others in ways far from standard. Advanced training makes for quicker development. Armwrestling has many technical secrets. Below you will find a special workout routine performed by the bronze European medalist and Polish Masters Champion – Andrzej Glabala.

WARMUP
As befits a seasoned coach, Andrzej never forgets to warm up. Before a general workout he warms up all muscle groups, not forgetting to stretch, in order to increase blood circulation. Andrzej’s general warmup focuses on gymnastics. In the specific workout he does the first 2 – 3 sets with light weights, for warming up, with lots of reps per set.

 WRIST LIFTS

Wrist lifts with a fat grip dumbbell are every armwrestler’s daily bread. Andrzej does it with legs together and slightly bent knees. Forearm is rested on his thighs. This exercise strengthens finger and forearm muscles.

Warmup for this is 2 sets, 15 – 20 reps. Next increase weight to allow for 10 – 12 reps in first set, 3-4 reps in last set. Do 4-5 sets after warmup.

PULLS ON REGULATED PULLEY
This is a specialized exercise, and not used daily in regular training. It’s main benefit is that it flows from wrist to finger benders, which are especially targeted in this instance.

Exercise is done in 5-6 sets, 8-10 reps.

PREPARATION FOR PULLS ON REGULATED PULLEY

To properly perform previously described exercise, wrap a judo belt around a regular dumbbell grip, to form a fat grip.
 

ISOLATED WRIST EXERCICES

Target mostly wrist. Performed using regulated pulley with fat grip. Elbow rested on half-table. Notice the other hand holding the working arm in position, to isolate movement.

 Exercise performer twice weekly, 4-5 sets, 8-10 reps.

ROPE PULL – INWARD WRIST PRONATION
Performed on specially modified regulated pulley, using rope. For those without this kind of modified equipment, use rope pull ups without using legs. Beginners are advised to use specialized equipment only, for your own safety.

Performed in 5-6 sets, 8-10 reps per arm.

ROPE PULL TOWARDS BODY

 Performed using regulated pulley and fat rope. While pulling the rope downwards, also pull towards your own body. This targets the wrist in hammer grip, the bicep, back and forearm. Perform especially before competitions, to enhance stamina

Performed in 5 – 6 sets, 8-10 reps per arm.

OUTWARD WRIST PRONATION

Using regulated pulley, rope and half-table. Indispensable for those who prefer top roll.

Performed in 4- 5 sets, 6-8 reps

INWARD WRIST PRONATION
Using regulated pulley, rope and half-table. Indispensable for those who prefer the hook.

Performed in 4- 5 sets, 6-8 reps

HORIZONTAL MACHINE FINGER EXERCISE

Using a horizontal machine designed by Mazurenko Armwrestling Equipment. Indispensable to any armwrestler. Performed three times a week.

5 sets, 10 – 12 reps.