Q&A With Up & Coming Professional WAL Armwrestler: Rich Longo (2016)
I always say that whenever you want to get good at anything you always want to take advice from the best and arm-wrestlers have some of the biggest and strongest forearms and hands on the planet because their sport revolves around that (along with technique and a bunch of other factors).
Not only could we learn about getting bigger forearms from arm-wrestlers, but we could also learn tips on arm-wrestling techniques and other interesting stuff relating to the sport because lets face it, arm wrestling is one of the most alpha sports out there. I personally feel like its an underrated sport for the most part and doesn’t get all of the love that it deserves and thats why its part of my duty to spread the word on these amazing athletes because they deserve the attention!
What made you get into armwrestling in the first place?
You have hands down some of the largest forearms I’ve ever seen! One of my goals is to eventually get my forearms to 16 inches, what are your top 5 favorite exercises for the forearms for packing on slabs of SIZE?
How do you warm-up for a big arm-wrestling match before a competition?
Powerlifters make the bench press their main upper body exercise that they put most of their focus on, would the “bench press” of armwrestling be the EZ-Bar curl?
What are some of the exercises that you contribute most of your forearm mass to? A lot of people tell me that I just need to do pinwheel curls, hammer curls and reverse curls (all with 2.5+ inch fat handles), but I personally don’t see much growth. Is this because I am going too heavy, I’m not going heavy enough, not getting enough squeezes or something else? Also what is the highest rep range that you will work in with forearms?
How important is isometric training for an armwrestler and how much isometric work are you currently incorporating in your programming?
Not too sure about that one, maybe just that technique is just as important as strength. The bigger guy doesn’t always win.
What are some very common arm-wrestling myths and can you give me the actual facts?
Is it true that in arm-wrestling its important to try to bring your opponents hand closer to your chest because bringing his arm closer to your body will give you better leverages or should you mostly be concerned on side pressure (or both)?
I see a lot of arm-wrestlers doing barbel curls with the bar in between their thumbs and index fingers, what is the purpose of curling in this fashion?
I also see a lot of arm-wrestlers doing one arm barbel curls, whats the point of this exercise without being too vague?
Single arm focus really, I’d like to think we train all ways we can, some people have one stronger arm (like me) and prefer to go heavier that way.
Is it true that arm-wrestlers do a lot of weighted top-half neutral grip pull-ups in order to put more focus on the forearms, biceps and grip?
Do you ever use very thin handles in your training or do you always use handles that are 2.5 inches and up?
The hook is a common move in arm-wrestling, what are some other moves that most beginners should know about?
For beginners it’s good to let yourself find out your natural movement. Like the hook, top roll, high hook, back pressure , press. There’s so many!
A lot of arm-wrestlers tend to experience elbow pain later on in their careers, what are some of the best ways to prevent this as much as possible?
What is the best way to have a strict arm-wrestling match without having the access to a special table? Also how do you make this match as safe as possible?
How important is your bodyweight when it comes to arm-wrestling as far as leverages are concerned?
A lot of armwrestlers do a ton of sledgehammer work in different directions, but which hammer exercises are the best for building forearm size? Also what is an affordable size to buy a heavy and long hammer from?
What are some of the best ways to prevent armwrestling injuries (ex: using the right tables, form…etc) and do you think that side pressure is really that dangerous?
Best way to prevent injury is practice. Your body has to adjust to arm wrestling, it’s not natural to twist your bones and tendons and muscles. The more you practice and respect the sport the safer you are in it. And side pressure is the most susceptible to injury , but like everything see if you build it up its just as safe as everything else.
Will arm-wrestling ever be in the Olympics?
Thank you for your time! If you want to see more of Jan then you could find him at: