fitness trainer
“Arming is a strength sport in which athletes compete by lifting heavy equipment using the grip strength of their hands. It often uses thick custom bars, special weights, and other objects, which makes it unique and varied. The main exercise in arm lifting is the Rolling Thunder or Bear Paw. The athlete must lift and secure the maximum weight using a rotating handle with a diameter of 60 mm. The exercise is difficult because when lifting the weight, the entire load falls on the hand and forearm.”
The first significant step in the popularization of this sport was the performance of the German athlete Hermann Goerner. In 1920 he lifted 330 kg with one hand. After that, various competitions in one-handed barbell lifting began to be held. Since then, many impressive results have been recorded that far surpass modern achievements.
Herman Goerner
Photo: wikimedia.org
What we will tell you
Basic exercises
Rolling Thunder or “Bear Paw”. This exercise is aimed at developing a powerful grip. It is similar to the one-arm deadlift, but is performed using a 60mm rotating handle. This handle rotates freely around its axis, which creates additional tension on the hands, fingers, and forearms, making the exercise much more difficult than the classic deadlift.
Photo: wpsf.ru
Apollo Axel Row. This exercise develops not only grip strength, but also overall physical strength due to the involvement of many muscle groups. It is similar to the standard deadlift, but uses a special bar with a diameter of 50 mm, while standard bars have a diameter of 25-30 mm. Due to the larger diameter, the bar makes movement difficult, significantly increasing the load on the hands. The deadlift can be performed both in the classic and sumo styles.
Photo: wpsf.ru
Silver bullet. This exercise uses an iron resistance band and a special 45 mm long projectile with a diameter of 19 mm and a rope resembling a bullet. A disc weighing 2.5 kg is attached to the cable, and a “bullet” with a load is held between the handles of the expander. The athlete needs to hold the load with an extended arm for a certain time.
Saxon pull-up bar. This is a variation of the square bar deadlift. Unlike the Apollo row, this one uses a pinch grip due to the nature of the bar, which makes the exercise even more difficult. The neck is rectangular in shape with a diameter of 80 mm. This exercise develops not only grip and finger strength, but also overall physical strength, using many muscle groups.
Center. The exercise is similar to the Rolling Thunder, but the lifter lifts the load using a 76mm round-based handle with a pinch grip. This handle diameter makes the lift more labor-intensive.
Excalibur. The exercise is named after the legendary sword of King Arthur and is reminiscent of pulling a sword out of a stone. The athlete must grab a thick, rounded handle with one hand, directed from bottom to top. The rules of execution are similar to Rolling Thunder.
Deadlift Standards: Follow the link:
Video
Deadlift Standards – 2023. How to do the exercise to get the high?
Arm Lifting Record Holders
World records in armlifting according to WAF/World Armlifting Federation.
Rolling Thunder
Open Category Ilya Makarov – 107.5 kilograms.
Apollo Axel
Category 125 kilos Sergei Kuliasov – 241 kilograms.
silver bullet
Category 75+ kg lolita Sevlikian – 101 pages.
Excalibur
Open Category Ivan Krivykh – 172.5 kilograms.
Saxon pull-up bar
Open Category Nikita Yurkovets – 115 kilograms.
Arm Lifting Standards
Below are the National Armlifting Federation’s armlifting standards for individual movements for men and women in different weight classes.
Photo: National Arm Lifting Federation
Photo: National Arm Lifting Federation
Grip varieties.
When it comes to lifting weights, understanding the different types of grip is key to successfully performing the exercises and achieving results. By developing different grip styles, you will not only improve your performance, but you will also reduce your risk of injury.
Regular training aimed at strengthening your grip will help you reach new heights in this sport. Here are the main types of grip that are important to consider.
Photo: wpsf.ru
Pinch or squeeze grip. This is the force of compression of an object between the palm and the fingers. Compression force is important for lifting heavy objects in sports, as well as for holding tools and objects in everyday life. For training, you can use a rubber wrist or a spring expander with adjustable resistance.
Finger grip or pinch grip. This type of strength involves squeezing an object with your fingers. Pinch strength is used to grab and hold objects. To train it, do exercises with barbell discs without rings to hold the weight using the strength of your fingers. Also use an exercise that requires squeezing objects with your fingers.
A grappling grip or a holding grip. This is the strength that allows you to hold an object in your hand for a long time without it falling. Exercises with thick bars, crossbars and dumbbell handles, as well as wrist expanders, are suitable for training. This type of grip strength is important for holding objects for a long time and improving control over heavy objects. Set yourself the goal of squeezing the object and not letting it go for as long as possible.
Exercise to develop grip strength.
Dumbbell wrist curl
Place your forearms on the bench and hold a dumbbell in your hand. Please note that during the exercise there should be no unnecessary movements in the elbows, shoulders and back. As you exhale, bend your hands with the dumbbell towards you and fix them at the top point for a second. As you inhale, slowly straighten your hands and roll the projectile on your fingertips. Perform three to four sets of 8 to 12 repetitions.
Follow the link to read more about how to train your grip:
How to train your grip at home and in the gym? Trainer tips, exercises.
Dumbbell wrist extension
Sit on a bench with your forearms on your knees so that your hands are hanging down. Take the dumbbell in your hand, palm up. As you exhale, lift the dumbbell by extending your wrist, fixing the movement at the top point. As you inhale, slowly lower the dumbbell back to the starting position. This exercise helps build strength in the wrist extensors. Perform three to four sets of 8 to 12 repetitions.
Hanging from the bar
Grab the bar with an overhand grip, with your hands shoulder-width apart or slightly wider. Lift your body up to avoid unnecessary stress on your shoulders. Hold this position for as long as possible, trying not to bend your knees. This exercise not only strengthens your grip, but also develops your back and shoulder muscles. Start with 10 to 15 seconds and gradually increase the time.
Photo: istockphoto.com / DeanDrobot
Squeeze a tennis ball or resistance band
Take a tennis ball or resistance band in your hand. Squeeze it as hard as you can, holding the pressure for 5 to 10 seconds, and then relax your hand. This exercise is great for developing fine motor skills and grip strength. Perform three sets of 10 to 15 squeezes in each hand.
Photo: istockphoto.com / Dmitry Ageev
Hold the disc away from the bar with your fingers.
Take a barbell plate of the appropriate weight and hold it with the fingers of one or both hands. You can start with 2.5 kg. Try to hold the plate for as long as possible without dropping it. This exercise effectively develops grip strength and strengthens the muscles of the forearms. Start with 20 to 30 seconds and gradually increase the holding time.
Photo: istockphoto.com / Bojan89
Finger push-ups
Get into a push-up position using only your toes. Make sure your body is in a straight line from your head to your heels. Exhale as you lower yourself down, bending your elbows, then inhale as you return to the starting position. This exercise requires significant grip strength and strengthens the muscles in your arms and chest. Start with 5 to 10 repetitions and gradually increase the number.
Photo: istockphoto.com/kmatija
squeezing a towel
Grab the towel with both hands and squeeze it as if you were wringing out water. Hold the squeeze for 30 seconds, then relax your hands. This exercise helps build grip strength and improves coordination. Complete three sets.
Photo: istockphoto.com / Sasiistock
Farmer’s Walk
Take a dumbbell or any other heavy object in each hand and walk a short distance, keeping a straight posture and tension in the body. This exercise perfectly develops grip strength and also strengthens the muscles of the back and legs. Walk 20-30 meters, do 2-3 sets.
More information on the benefits of exercise is provided here:
Farmer’s Walk is an effective exercise that can be practiced in everyday life.
Training Recommendations
Exercise 2-3 times a week. This is optimal for recovery and progress. Add weight and number of repetitions gradually. It is not necessary to increase the weight of the apparatus in each session. Consistency is important to achieve results, so try not to skip workouts and develop a systematic training process of 48-72 hours between sessions. Pay attention to sleep quality and proper nutrition. Include a variety of exercises in the program: wrist flexion and extension, hanging from the bar, squeezing balls or resistance bands, and finger curls.
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