What is the most important thing in armwrestling – the wrist or the bicep? There is no one answer to this question. It’s the classic chicken and egg dilemma. However, I will try to answer some questions and shed some light on elements necessary for the first phase of fight (attack). In out discipline all body parts need to be developed equally.

“Lever” – the main training element.

“Lever” is the main and most basic element of planning for proper trainings and gaining skills as an individual. Armwrestling is a combat sport. Besides physical (strength) preparation, one also needs mental, technical and tactical components. This means that during a fight, we use our arm and our whole body as a lever. By bending, extending or rotating our arm we also use the lever. It’s all down to how much each element of the lever is prepared for the fight.

One of the most basic elements in a fight is movement, especially wrist strength in different directions. It’s the weak wrist that is the downfall of many fighters.

What should we do to increase our wrist strength?

First of all, we need to evaluate our wrist’s strength in relation to all other elements of the lever, such as biceps, triceps, forearms, chest muscles, laterals, that influence the general outcome in a fight. Looking at many best fighters in the world and asking them about their thoughts on wrist strength, I have come to clear conclusions: wrist training should be done with weights 25 – 30 % bigger than bicep curls.

For example – if a fighter trains with a 50 kg dumbbell (with 5-6 reps), they should use a dumbbell no smaller than 65 – 70 kg for the wrist. A fighter without such proportionate training (with weaker wrist) will surely loose to an over-the-top fighter. On the other hand, a fighter with a strong wrist, but a weak bicep, will always loose to hook fighters.

I hope I have made at least a little impression on what’s to be focused on while training every day.

Igor Mazurenko.