The author, an Asian medalist, answers questions about armwrestling.
The question this time is “How do you build strength for armwrestling?”.
I will tell you the answer.
As armwrestling is also called “forearm sport”, the strength of the wrist is important.
And the strength you need depends on the technique you use.
Two techniques
There are two techniques for armwrestling. It is as follows.
① Top roll
② Hook
The player who wins in this photo is the player who is using the top roll.
What kind of technique is top roll?
This is explained in the next section.
How to do top roll?
How to do top roll?
It’s simple.
In a nutshell, the method is as follows.
With the elbow as the fulcrum, lift the opponent’s fingertip with the “principle of leverage”.
Did you notice that this is the same as “that carpenter’s tool”?
It’s “the claw of a hammer”, yes “nail puller”.
Lift the opponent’s fingertip with the same movement as “nail puller”.
The “top roll” is the same movement as the “nail puller” that lifts the opponent’s fingertips.
Therefore, when using the top roll, the opponent’s fingertips can be lifted higher, which is advantageous for long arms.
The “Hook”
Another technique of armwrestling is called “Hook”.
In a nutshell, it’s a technique that bends your wrist and pushes it sideways.
Here’s how to do it.
1. Wind your wrist.
2. Pull back.
3. Press sideways.
The required wrist strength
As you can see, the top roll and hook have completely different movements, so the required wrist strength factors are also different.
It is as follows.
1. Wrist strength required for top roll
Radial flexion & Pronation
2. Wrist strength required for hook
Palmar flexion & Supination
How best to train these wrist strengths?
The answer is to use a handle dedicated to armwrestling.
I will introduce the equipment made for each of the top roll and hook.
Two equipments that strengthen your “top roll”
The first equipment is the “pronation handle”.
Using this will strengthen the forearm muscles for your “pronation”.
*Pronation handle PRO for armwrestling｜Full304stainless
The second equipment is “top roll handle”.
You can efficiently train the muscle strength of the forearm required for the roll movement from the “nail puller” movement.
*Toproll handle EX for armwrestling｜Full304stainless
The equipment to strengthen hook is as follows.
*Wind roller PRO for armwrestling｜Full304stainless
*Hook roller PRO for armwrestling｜Full304stainless
*Hook handle EX for armwrestling｜Full304stainless
For more information
For more information on armwrestling, please see the following article.
Asian medalist armwrestler explains armwrestling techniques (top roll) and training equipment
Author information
Author information
Gaku Kamioka
Biology Museum Curator
Bachelor of Education
Physical trainer
JAWA (Japan Arm Wrestling Association) Executive Director, Head Referee
Mazurenko equipment Japan CEO
EzrealArmwrestlingClub Japan CEO
ONIARM-JAPAN armwrestling equipment CEO
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World arm wrestlers, welcome to JAWA(Japan Arm Wrestling Association)
The Japan Arm Wrestling Association(JAWA) was established in 1977 by former Chairman Mitsuo Endo (now Honorary Chairman). JAWA has reached its 43rd year this year.
During this time, we held three World championship and produced many world champions,such as Yoshinobu Kanai and Yoko Yamada.
JAWA is the largest armwrestling organization in Japan, with over 40 prefecture federations.
Arm wrestling legends match collection page
部位分割メニュー例
週2・3・4回の部位分割筋トレメニュー
主な筋トレ種目一覧
図解付き主要種目の一覧ページ
下記にリンクしています主要種目の個別解説記事は、動画だけでなく一目で理解しやすい図解付きでフォームについて説明しています。
自重トレーニング
腕立て伏せ(大胸筋)パイクプッシュアップ(三角筋)
ベンチディップス(上腕三頭筋)
懸垂(背筋群)
バックエクステンション(背筋群)
逆手懸垂(上腕二頭筋)
自重スクワット(下半身)
チューブトレーニング
チューブチェストプレス(大胸筋)チューブチェストフライ(大胸筋)
チューブショルダープレス(三角筋)
チューブキックバック(上腕三頭筋)
チューブローイング(背筋群)
チューブカール(上腕二頭筋)
チューブレッグプレス(下半身)
ダンベルトレーニング
ダンベルプレス(大胸筋)ダンベルフライ(大胸筋)
ダンベルショルダープレス(三角筋)
ダンベルサイドレイズ(三角筋)
ダンベルキックバック(上腕三頭筋)
ダンベルローイング(背筋群)
ダンベルカール(上腕二頭筋)
ダンベルスクワット(下半身)
マシントレーニング
マシンチェストプレス(大胸筋)ケーブルフライ(大胸筋)
スミスマシンベンチプレス(大胸筋)
マシンショルダープレス(三角筋)
ケーブルプレスダウン(上腕三頭筋)
ラットプルダウン(背筋群)
ケーブルローイング(背筋群)
スミスマシンデッドリフト(背筋群)
ケーブルカール(上腕二頭筋)
マシンレッグプレス(下半身)
スミスマシンスクワット(下半身)
バーベルトレーニング
バーベルベンチプレス(大胸筋)バーベルショルダープレス(三角筋)
ナローベンチプレス(上腕三頭筋)
バーベルデッドリフト(背筋群)
バーベルベントオーバーロウ(背筋群)
バーベルグッドモーニング(背筋群)
バーベルカール(上腕二頭筋)
バーベルスクワット(下半身)