Devon Larratt and Michael Todd have been promoting specific armwrestling strength lifts, often using straps attached to loading pins or cables to mimic key movements in an armwrestling match. These exercises target riser strength, pronation, and wrist containment. While there has not been a universally standardized naming system for these lifts, this is an attempt to establish a clear naming convention based on the mechanics they train.
Riser Strength
Two popular exercises are used for riser strength, a key factor in maintaining hand height and preventing the opponent from getting over the top. Michael Todd regularly performs both of these, while Devon Larratt primarily focuses on the first variation, often in a low squatting position.
Riser Lift: Strap Over the Knuckle (Loading Pin)
- Equipment: Strap attached to a loading pin.
- The strap is positioned over the top knuckle, forcing the athlete to lift against resistance while maintaining a strong hand position.
- This movement focuses on wrist rising (radial deviation), which is crucial for maintaining height in an armwrestling match.
Low Cable Riser Pull
- Equipment: Strap attached to a cable system instead of a loading pin.
- Similar mechanics to the Riser Lift, but constant tension from the cable forces greater endurance and control.
- The strap remains over the top knuckle, reinforcing hand containment against resistance.
- Often performed in a low squatting position (Devon’s variation) to mimic table positioning.
Pronation Strength
Pronation (rotating the hand to roll over an opponent’s grip) is essential for top rolling and defensive armwrestling techniques. Several variations exist to target different aspects of pronation strength.
Pronation Lift: Strap Over the Outside of the Hand (Loading Pin)
- Equipment: Strap or belt attached to a loading pin.
- The strap loops around the outside of the hand (pinky side) and emphasizes pure pronation strength.
- Helps develop rotational power to roll the opponent’s wrist out of position.
Outside Pronation Cable Pull
- Equipment: Strap attached to a cable system.
- Strap loops between the index finger knuckle and the thumb, mimicking the pronation needed for a top roll attack.
- Helps in controlling the opponent’s hand and wrist by maintaining pronation under load.
- Constant cable tension forces sustained engagement.
Thumb-Pronation Lift
- Equipment: Strap attached to either a loading pin or cable system.
- Strap wraps over the thumb rather than just the hand.
- Emphasizes pronation while reinforcing wrist containment, crucial for defensive top rolling and maintaining leverage.
- Helps prevent an opponent from forcing a hook.
Low-Wrist and Riser Pronation Lift (Michael Todd Variation)
- Equipment: Strap attached to a loading pin or cable.
- Strap pressure is dispersed around the wrist and the hand, just under the knuckle of the index finger.
- Allows for a deeper cupping position while integrating pronation, ideal for maintaining a defensive arm position in the King’s Move or open top roll defense.
- Seen mostly in Michael Todd’s King’s Move training.
Advanced Pronation and Back Pressure Movements
Pronation-Engaged Back Pressure
- Equipment: Cable strap setup that combines pronation and vertical pulling resistance.
- Focuses on pulling while engaging pronation throughout the lift.
- Helps with keeping the opponent’s hand below yours and reinforcing pronation under load.
Pronated Side Pressure
- Equipment: Strap or belt attached to a cable or band.
- The athlete maintains a pronated grip while applying lateral pressure.
- Reinforces side pressure mechanics while keeping pronation engaged, ideal for countering a hook or inside pull.
Conclusion
These lifts are becoming increasingly popular due to their specificity to armwrestling mechanics and, of course, the influence of Devon Larratt and Michael Todd, who continuously push for heavier weights in their training. By integrating these riser, pronation, and back pressure lifts, arm wrestlers can build hand dominance, control, and endurance, crucial for success in competition.