Arm Wrestling Crossfit Training: One Armed Rows, Pull-Up Hold, Cable Pulls, Push-Ups

Arm Wrestling Crossfit Training: One Armed Row (210 x 8), Thick V-Bar Pull-Up Hold (20-seconds), Thick Bar Cable Pulls ("200" x 10), Pushup BW (260) x 12

This is the first time doing this routine. The goal is to stay where we are as far as weight but tighten up the form and be able to do four or five circuits straight with no rest.

It may not look too difficult, but it is tougher than anything I've done in the gym - tougher than squats, jumping rope or sprinting on treadmill - or the five hours of cardio I did two nights ago.

We came up with this idea when reading about what some of the biggest names in the sport do - and combined them all into one routine.

Per an old issue of ArmBender, Richard Lupkes - who in his prime was perhaps the most powerful superheavyweight ever - credits one armed rows to building his insane hook.

Travis Bagent, the greatest left-handed puller of the past decade, credits narrow-grip Pull-Up "holds" as the single best arm wrestling exercise:

http://www.youtube.com/watch?v=QB49bxR3uWA

Jerry Cadorette, currently ranked #2 in the world, recommends negative pull-ups as a key training tool:

http://www.worldofarmwrestling.com/index.php?option=com_content&task=view...

Allen Fisher, who may have won more world titles than anyone else in the 165-pound class, credits using cables to simulate the arm wrestling pull as the single most important exercise.

Devon Larratt, who for the past two years has been the number one ranked arm wrestler in the world, uses "Crossfit" training to achieve extraordinary results:

http://www.youtube.com/watch?v=ZxlVgQk7rKs

Today, we put all these together in one training session.

Category:

Sports

Tags:

• Arm
• Wrestling
• Crossfit
• Training
• One
• Armed
• Row
• Thick
• V-Bar
• Pullup
• Hold
• Cable
• Pull
• Pushup
• physical exercise
• body-building
• powerlifting
• strong
• man
• WSM
• Kroc
• weightlifting
• negatives

[gmanchannel2]

Sorry to the last guy - was trying to reply to your comment and accidentally deleted it. The pullup hold is a great exercise. Ideally, your hands should be below your chin but there's a bar above the V-Bar attachment which makes that impossible here - I've actually hit my head on that bar before.

On an unrelated note, since I went through my last set of straps, I was using temporary ones that aren't very good for the rows. When the good ones arrive, we will be using those going forward.

[ZaCkOX900]

No doubt your strong, but proper form with small weight will make you more of a beast. I don't know why people make these videos of doing heavy weight, clearly they can't even perform correctly with the weight! And if you practice form and then move up slowly, you will do that weight. Better to avoid injury as well. Jumping like this is not a good idea.

[MultiK1Ll]

The corect way is the best way....try it whit out momentum

[qba1numer1]

co ten łeb prezentuje sobą



[semperfimang]

you've trained a lot already its about time you start to compete, we'd all like to see

[cuba306]

@ZaCkOX900 I completely agree with you

[jkerns85]

Do u have any clips of you competeing in armwrestling tournaments

[fightertrainer]

hahaha , all the commends of you guys and you guys didn't know he 's the actual national champ in AW. No need to give him any recommendation. LOL.

Hi Gman!

[shaunisabadass]

Like the workout, just not the greatest for armwrestling.....If your hand can't go with your arm, then all the arm strength goes to waste.

Try the pull-up hold with the wrist cocked or on 2x4's......and the one arm rows without a strap.....just a few suggestions....

[LloydChristmas777]

Holy crap, monster. My lactic acid would build up real fast going this hard.

[justinghetti4927]

dude, i'd like to cross train and arm wrestle you