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11-17-2005, 6:07 PM EIYC.com Joined on 11-18-2005 Posts 32 How do I train for a stronger toproll while in the gym? The following are answers from real armwrestlers to the question: "How do I train for a stronger toproll while in the gym?" Please share your tips as well! Without Strong Wrists, You Won't Have a Strong Toproll The toproll is an advanced move that requires not only significant training time, but also extremely strong wrists. One of the most important parts of the toproll is being able to torque your opponent's wrist so that he cannot hook you and is forced to toproll with you. Unfortunately, no "traditional" weightlifting exercises specifically train the rotational strength of the wrist that is so vital to a successful - and strong - toproll. But there is one exercise that is absolutely perfect for rotational strength in the wrist: Wrist Rotations! Wrist Rotations Wrist rotations have long been a favorite exercise for Armwrestlers. Wrist rotations build the rotational strength in the wrist that is needed to start a devastating toproll! To perform wrist rotations with the Heavy Handle dumbbell, please visit http://www.eiyc.com/tip04.htm. Also, be sure to take a look at our exercises page, http://www.eiyc.com/exercises.htm, which lists lots of other great armwrestling-specific exercises. www.eiyc.com    Report

11-18-2005, 10:47 AM BigJoeD Joined on 11-18-2005 Posts 9 Re: How do I train for a stronger toproll while in the gym? I am pretty new to all of this, but hammer curls sure work for me.  I have noticed a big difference after really focusing on the hammer curls, because they really hit your forearm as much as your bicep ... very important for armwrestlers.    Report

11-18-2005, 10:53 AM ArmwrestlingChamp Joined on 11-18-2005 Posts 4 Re: How do I train for a stronger toproll while in the gym? Yeah hammer curls are important but so are strong fingers.  Those heavy duty grippers are fantastic and will really ensure that you can fight off finger attacks from your opponents.  A pretty good skill to have!    Report

11-18-2005, 11:25 PM playauno Joined on 11-19-2005 Posts 1 Re: How do I train for a stronger toproll while in the gym? here's my email address so you can keep in touch with me if you think you can take me in arm wrestling, cuz nobody of my size can beat me, it's adamalmazan@hotmail.com, give me an email if you think you have something.                   Report

11-19-2005, 10:56 AM ADMIN Joined on 11-17-2005 Posts 156 Re: How do I train for a stronger toproll while in the gym? While we appreciate your zest for armwrestling, this forum is not for bragging.  If  you would like to find tournaments near you to put your abilities to the test, then please visit our Tournaments forum.  If you would like to find a group to practice with, then please start a thread like that.  Thank you.    Report

12-11-2005, 9:31 AM dennisb Joined on 12-11-2005 Florida Posts 16 Re: How do I train for a stronger toproll while in the gym? I feel Zottman curls on a preacher bench would be a great way to train for the toproll. Dont allow the Dumbell to go fully extended. only 90 degrees and up is needed. If not sure what a Zottman curl is Google it there are plenty of examples on the net. Also like the Admin mentioned leverage bar work is crucial for developing a wrist for toprolling.Good luck.    Report

12-13-2005, 10:08 PM sergey Joined on 11-20-2005 Posts 28 Re: How do I train for a stronger toproll while in the gym? Hey Dennis, I love zottman curls!  I do them with partials on a preacher just like you are talking about.  The only modification I do is that I also use wrist straps so that I can hang on to the dumbbell - instead of being embarrassed after dropping it usually when a lot of people are around.  HAHA!!  That has actually happened to me a couple of times, so now I don't take any chances!    Report

12-14-2005, 7:54 AM dennisb Joined on 12-11-2005 Florida Posts 16 Re: How do I train for a stronger toproll while in the gym? Yes they are good to do. Also reverse curls on the preacher bench using a thick EZ curl bar is another good way to build up for the toproll. Yes i forgot to mention the lifting straps :) , I myself use chalk because i want to build my hand strength as well.    Report

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