Dawid Bartosiewicz: “I use a regular protein diet” 17:00 05/19/2014 One of the top Polish armwrestlers tells us about his ways to regenerate, his exercises and injuries. Read on! Not what you were looking for? Search for other text. Your favorite technique? Hook, although it ’ s more of a hook with back engaged. Of course, I can fight over the top too, I use whatever I can against the particular opponent. Your three favorite exercises? Pronation with judo belt – boost up my outside rotation. Bar – targets my bicep angles and back, and also wrists and fingers. It ’ s the best exercise when you don ’ t have weights and machines around. Fat grip pulldowns, which imitate fighting with hook. Your methods of regeneration? A weeks ’ rest after a competition, then a slow, build-up approach to weights. I also rest a week before a competition – some guys rest for up to two weeks even. Aside from that, I don ’ t train all-out during the whole preparation period. Usually, a month before a