Side pressure

[coreysanborn]

Hey Ryan would you mind telling me some of the things you do to work on your side pressure or hook power. I am a pretty good top roller but if i get put in a strap or in a hook i am done for. I would like to increase my side pressure alot but i am not sure what or how to work out. If you could give me some ideas i sure would appriciate it.

Thanks
Corey

[Mr. Espey]

Stay tuned Corey... I will answer this tonight when I have time to do it properly.

[coreysanborn]

Sounds good to me Ryan. Anyone else that would like to add what they do to work on side pressure would be helpful also. thanks

[Mr. Espey]

Ok.

Without actually seeing you pull this is a tough question to answer.

Straps... this is a tough question to answer. This is likely a technique issue. When you toproll do you have a habit of dropping your wrist? If so then it might be an issue of strengthening the top of your wrist and practicing in the strap more.

Hook... also most likely a technique issue. When you get caught in a hook do you just try and use your bicep? Do you practice with other pullers on how to pull in a hook? When I hook I usually use elbow flexors to hold, then come around and turn it into a press with my shoulder and tricep. Like you... I am known as a toproller. One of the things that did help me a lot if training to 90 degrees. I got very strong at stopping people because I was used to catching the weight at this position (hooking defensively).

All of the training I have done from March 12 up until last week is posted here:
armwrestling.proboards46.com/index.cgi?board=logs&action=display&thread=1173754717&page=1

Take a common sense approach to your training. Look at movements and see if they would come close to anything on the table. For example... straight barbell curls might be great for the bicep but when have you ever seen someone win when their wrist was completely supinated? It would make more sense to use an EZ Curl bar as this is closer to what you might be doing in a hook.

I am not sure if this helps at all or not... hope so. Let me know if you have any more questions.

[coreysanborn]

Yes that helps, and that is quite a nice workout you have going on. Thanks for the help.

[Jeff Miller]

I just watched Devon Larratt's commentary on side pressure - quite an eye opener for me. What do some of you experienced puller think about that? If I remember right he was saying he focuses his training on back-pressure, down-pressure, and hand control, as traing or primarily using side pressure carries a high risk of injury. I'd like to figure this out before I do harm to myself with side pressure cable exercises in the gym.

Also, I'd like to say Thanks to John Milne (and Devon Larratt, Chris Gobby, etc.) for all the great videos on inthehook.com - I find them very interesting and useful .

[Brian Kehler]

When someone is armwrestling and applying 'side pressure' a large percentage of the time it's not actually side pressure.... pushing your opponent sideways can mean alot of things, but it all depends what structures you're placing under stress.. Biomechanically you need to take a look at the joint angles involved and at which direction the force vectors are applied in relation to yourself and your opponent.

[John Milne]

Corey in my opinion the best way to develop hook power is to pull in a hook at practices.

I generally try to prioritize my table time just like a one would a gym workout. If I feel I want to bring up my hook strength I will start off practice by pulling hard in a series of hook sets.

Ex:

1. Have your training partner hold you (with 2 hands so he doesn't burn out his practice) in the center of the table for 3-4 sets of 8-10 seconds. During these sets you will pull as hard as you can trying to pin him and all he will do is hold you in the center. By keeping the sets short and with maximum effort you will make the best strength gains. On these sets strength is the primary goal rather than endurance.

2. On other sets you may do a dynamic or negative movement. Such as you pin him slowly or he pins you slowly. Same deal, full blast for 8-10 seconds. Your partner controls if he gets pinned or you do. All you do is pull your nuts out for 3-4 more sets like this.

When these sets are done you should be smoked. Take a rest, drink and continue with your normal practice.

By prioritizing this way you will make gains in the area you need to the most, while still getting your technical workout later on. You will be tired and weaker but it should force your technique to be sharper because you wont be able to rely on your strength to power through the practice.