How to Improve Your Arm Wrestling Grip

two guys in arm wrestling

How to Improve Your Arm Wrestling Grip

Men are considered the stronger sex, but not just because they are bigger and more muscular than women. That strength is something they have always proven, both to themselves and others. Simply, some social norms imposed the concept of the alpha and macho man, which they gladly accepted.

Through the centuries, there have been various ways of expressing physical strength. Back then, these were knightly fights and fights. Today, men mostly do it in the gym by performing complex and challenging training. Yet one of the most common proofs of strength lies in the modern ‘duel’ – arm wrestling. You can find out more on its origin here.

Contrary to popular belief, you don’t just need huge biceps to win in arm wrestling. Other muscles are also crucial in this duel. Plus, you need the proper technique, speed, and strategy. So you can beat even those who seem stronger than you. But it all starts with a firm grip.

Simple Wrist Strength Exercises

two man hands in arm wrestling grip

You can build your wrist and finger strength with some simple exercises. The first of these is the pinches. Stack two weight plates with a 2.5-pound weight on each one to perform the pinches. Using your thumbs and index fingers, pinch both weight plates together while keeping the palms facing the body. Perform two to three sets. You can also use a bumper plate to perform this exercise.

Simple exercises for improving grip strength include resistance training and finger clenches. You don’t need any specific tool; you can do the tennis ball hand clench with your four fingers for 50 to 100 repetitions per hand each day. Then do the same by squeezing the ball with the whole arm (including the thumb). You can do these anytime during the day. It’s an excellent strength exercise and stress relief, too.

Another simple exercise that doesn’t require special tools or equipment is sand grabbing. First, you need a bucket to fill with wet sand and grab it. Then, gradually pull your hand deeper, increase the resistance, and try to remove as much sand as possible. This exercise is excellent not only for a stronger grip but also for strengthening the forearm muscles.

Dumbbell Training

Wrist curls target the forearm muscles. You’ll need dumbbells or weighted barbells for this exercise. Grab a dumbbell with your wrist on the bench or knees while sitting. Start doing curls with a palm faced down, then reverse it. You may want to start small and modify your workout routine to incorporate grip exercises. For example, use a towel or a barbell. That will help you get used to exercising your hands harder.

Another way to increase wrist and finger strength with dumbbells is to perform the farmer’s walk. This exercise seems easy as you have to grab dumbbells for their heads (hexagonal ends provide a better grasp) and walk around. 

Be sure to keep your torso upright and your neck in a neutral position to prevent muscle strain. If you feel strong enough, you can perform this exercise with more weights to enhance your effectiveness. If you have no room for walking, try holding the weights for 45 to 60 seconds.

Support Workouts

Man having close grip of his hands before training

The goal of these exercises is to fix your hold. These are simple exercises that you can do anywhere. The point is to grab something and hang it while your feet are in the air. It can be a chin-up bar attached to your door, a tree branch, or gymnastic rings. You can further provoke your flu by placing a small towel on the bar or ring. That requires a wider grasp and more strength in the fingers.

Barbell hold is another wrist exercise that does wonders for your grip strength. It seems easy, after all, like all mentioned exercises. But this levering is everything but easy. The thing is about holding a barbell (no more than 15lbs to avoid injuries) off-center and moving it to the front and the back, moving just your wrist.

Grip Training Tools

A handgrip is a lever-type device from that strengthens the crushing and supports the grip. It works on the same muscle group as making a fist or closing your hand around something. Grab it and place your thumb and index finger on the handles while your pinky hangs below. Squeeze both grippers in any number of repetitions and series you want.

Another tool for improving wrist strength is a spring-loaded grip trainer. You can use it while seated or standing. You can use each hand individually or use both hands simultaneously. You can also perform these exercises with free weights.

Work on Body Posture

Good body posture is crucial for your arm wrestling grip. You should know which positions lead to equivalent grip strengths and which ones lead to altered grip strengths. Also, a good posture should improve your balance, allowing you to use your forearm and wrist power to the fullest. Besides, it will point to any tightness or imbalances inhibiting your grip.

Importance of Strong Grip

Besides improving your grip strength, working on your wrists and grip can protect your joints from injury. That’s because a stronger tissue can heal more quickly. That’s very important for professional arm-wrestlers, as injuries can seriously hamper their performance. Strengthening your wrists and hands will also help prevent painful injury syndromes such as tendonitis and chronic inflammation. 

If you’re unsure whether a specific exercise is good for you, start with small weights and gradually increase the load. Remember that the area is prone to injury, so stop if you experience any pain. The best results are achieved by combining exercises. And you can work on your wrist power anytime and anywhere, even while resting or at work.

Manipulating the position of your hand or wrist can make a drastic difference in the effect you get from training. Doing arm-wrestling requires detailed dedication to your grip strength, so it’s necessary to include it in your workout routine. Plus, a strong grip will help you in your daily life when carrying, holding, or opening some things.

Featured image source.

Sean Lockwood

Sean is a programmer with a passion for extreme sports. Favourite extreme sports discipline is biathlon. Started this blog because of the great love for nature and adrenaline which results in something extreme like Extreme Sports Lab (ESL).

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