You are on vacation in Tijuana and check out the local dive bar; the joint has charm and character but soon you realize there are a host of characters sizing you up. What’s the deal? It’s obvious you lift weights!For millenniums, human beings have been fascinated by the acquisition and display of strength. People want to test the strong man; and the universal way to do this is to challenge him to an arm fight on the spot.To better your odds of victory next time you lock hands for an arm fight, I called upon my long-time client and legendary Kansas-based strength coach, Sam Cox. Sam is the author of How You Can Squat 804 Pounds: Secrets and tips to becoming a squat monster, and is also a very successful competitive arm wrestler.Here are Sam’s key points for success on the table, both technically and with training.
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More Pullups and Chinups
I will assume you are doing these anyway, so let’s just make sure you are doing enough. Three sets won’t cut it. We’re talking 10 sets twice a week to failure EACH (pull-ups and chin-ups). Soon after I started doing this volume, I added a half inch to my arms and an inch to my chest circumference.
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Perform Barbell Curls
When curling, the shoulders should be shrugged down, and as you curl up, push the elbows forward. Remember to keep your wrists straight and never let them bend back. Do five sets of five adding weight every set. A little cheating is okay.
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Row and Curl
The goal of an arm fight is not to go sideways, that’s how you break your arm; it is to pull your opponent toward you. When you are arm wrestling try and do a row and curl at the same time, pulling your opponent away from himself is the key to a victorious outcome.
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Hand Position
Grab your opponent’s hand as high on his thumb as he will let you. Cover his thumb knuckle if you can, this will give you maximum leverage on his arm.
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Engage the Lats
Remember, in competitive arm wrestling, your elbow can move as much as you want as long as you don’t lift it up, this lets you engage the lats. When you start getting really strong and need a new challenge do this: grab the bar with just your wrist to do your chins-ups and pull-ups. That’s right, put your wrist on the bar and bend your hand over the bar, now pull up.
You are on vacation in Tijuana and check out the local dive bar; the joint has charm and character but soon you realize there are a host of characters sizing you up. What’s the deal? It’s obvious you lift weights!
For millenniums, human beings have been fascinated by the acquisition and display of strength. People want to test the strong man; and the universal way to do this is to challenge him to an arm fight on the spot.
To better your odds of victory next time you lock hands for an arm fight, I called upon my long-time client and legendary Kansas-based strength coach, Sam Cox. Sam is the author of How You Can Squat 804 Pounds: Secrets and tips to becoming a squat monster, and is also a very successful competitive arm wrestler.
Here are Sam’s key points for success on the table, both technically and with training.
More Pullups and Chinups
I will assume you are doing these anyway, so let’s just make sure you are doing enough. Three sets won’t cut it. We’re talking 10 sets twice a week to failure EACH (pull-ups and chin-ups). Soon after I started doing this volume, I added a half inch to my arms and an inch to my chest circumference.
Perform Barbell Curls
When curling, the shoulders should be shrugged down, and as you curl up, push the elbows forward. Remember to keep your wrists straight and never let them bend back. Do five sets of five adding weight every set. A little cheating is okay.
Row and Curl
The goal of an arm fight is not to go sideways, that’s how you break your arm; it is to pull your opponent toward you. When you are arm wrestling try and do a row and curl at the same time, pulling your opponent away from himself is the key to a victorious outcome.
Hand Position
Grab your opponent’s hand as high on his thumb as he will let you. Cover his thumb knuckle if you can, this will give you maximum leverage on his arm.
Engage the Lats
Remember, in competitive arm wrestling, your elbow can move as much as you want as long as you don’t lift it up, this lets you engage the lats. When you start getting really strong and need a new challenge do this: grab the bar with just your wrist to do your chins-ups and pull-ups. That’s right, put your wrist on the bar and bend your hand over the bar, now pull up.
