@@enzo.9558 hmm dunno that one will check it out.. personally I've still learnt most from the Latvian beasts coach ray and janis but this channel like a lowkey gem ha
Excellent content as always✊💪. I have a question tho: what about table pronation, resting your arm on a flat table, attaching the rope on your wrist and doing the reps? Also there is that Mazurenko wrist rotation machine. What do you think about those exercises? Do they isolate the pronation muscles like this one that you guys teach?
Good exercise indeed but is not isolating the pronation 100% because a part of the upper lat is involved aswell.And also you can t do the full range of motion from that angle... is kinda unatural to pronate from this position...But yep,very good exercise,the pronation muscle is felt,its very contracted.One of the best pronation isolation in my opinion is the one with the wrist outside of the table having a weight with a belt or whatever.Thanks for sharing Daniel and goodluck!
To me it doesn't seem like a better exercise. You simply substitute one issue for another. Instead of back pressure you are using shoulder rotation to hold your hand in place. And to me it looks like shoulder may give up before pronation and it seems to be more injury prone compared to backpressure. True isolation would require an equipment, where you grab a handle and rotate it.
Hello, your shoulder internal rotation, subscapularis is active and assisting in this isolation exercise. Another way to isolate the pronator is to just rest your arm on a bench.
I practice spiral curls and malleus, but often have pain in the ulna bone in my wrist, starting from the pinky finger down. Is there any way or exercise that can overcome this?
Hello brother daniel! I hope u notice my comment. Now i have problem on my elbow . Which is my flexor carpi ulnar have so much pain, and i can't to continue my training routine . If u dont mind, i want you to show some method of rehab or how to fix that things . Thank you so much brother . I hope you notice this . Respect from Malaysia
I don't know which one the real muscle got pain but i've try to find the muscle's name . And it call flexor carpi ulnaris, but only near the elbow and i feel when i do the supination
Hm in not sure if im a fan of this exercise for isolating the pronator. Im doing reps with 43kg through the thumb and i could definitely not hold my arm in this position. Internal rotation would give out before pronation does. I prefer just supporting / deloading the elbow flexion with my other hand while only rotating my forearm. Once from fully supinated to neutral and from neutral to fully pronated. Those are my main two isolation exercises
@@201_armwrestling I think i know whats going on with this exercise: Its overloading the fully pronated position / the pronator when its maximally shortened/contracted. The brachioradialis cant help pronation at all here and a fully shorted muscle is always weaker than a more lengthened one, hence the lower weights used. Its definitely a valuable variation. However, most hypertrophy happens at longer muscle length so i wouldnt put too much focus on this. But its overloading different muscle fibers and maybe strengthens that fully pronated position if thats a weak spot
Not really because it's about the mechanics of armwrestling which is a niche sport. But once you understand the anatomy and function of the arm and forearm muscles you can start correlating with armwrestling movements. So it requires a good understanding of both muscle-skeletal mechanics and armwrestling mechanics
Debes hacer una pequeña inversión que te dara grandes frutos y sabes cuál es? Debes ir a Rusia a entrenar por un tiempo con el número 1 del mundo en hook ya sabes quien es no? Si ese mismo Ivan matiushenko. Tu arma mas letal es el hook y con el lo puedes potenciae aún más y serías invencible. Salud y sigue así, pequeño gigante
This way maximum pressure is on pronator in neutral/pronated position instead of in supinated position. It's better because we start armwrestling in neutral position. It also activates pronator more, the same as curling in supinated position activates bicep more than curling in pronated position.
Building a strong mind muscle connection, it's also easier to fatigue to work on hypertrophy. There are a lot of reasons, some of them are covered in the video.
For sure! But we are talking about the elbow joint. There are multiple muscles activated here: Pectoralis, latimus dorsi, subscapularis to name a few. But the only significant one in the elbow is the pronator.
one of the best channels of armwrestling
Agree
True
Facts bro so underrated!? They be dropping gems
The second best channel, the first is samson
@@enzo.9558 hmm dunno that one will check it out.. personally I've still learnt most from the Latvian beasts coach ray and janis but this channel like a lowkey gem ha
This is genius!
Thank you, Coach Ray! 🙏💪
Arguably the best current channel for armwrestling training. Watching every vid!🔥🔥🔥
Thank you, Joe! Happy you think that 🙏💪
This is great training and really shows the activation and strength of the pronator itself.
Thank you, brother 🙏
Wow this is the 1st time I felt a burn in my pronator muscle! Tysm guys
🙏💪
What a clever way to isolate it. It doesn't matter if it is static. We don't rotate anybody's arm especially in a toproll.
Your exercise videos are the best. Thank you!
Excellent content as always✊💪. I have a question tho: what about table pronation, resting your arm on a flat table, attaching the rope on your wrist and doing the reps? Also there is that Mazurenko wrist rotation machine. What do you think about those exercises? Do they isolate the pronation muscles like this one that you guys teach?
Amazing, tell us! Will we ever see a match between DANIEL AND JANIS?
Daniel is at least 5-10 levels above. He smashes world/euro champions 2-3 categories above his weight.
Hope so!
I was just thinking this! This would be a super epic match up!
I wanted to express my gratitude for the information you are sharing with us.
🙏💪
Good exercise indeed but is not isolating the pronation 100% because a part of the upper lat is involved aswell.And also you can t do the full range of motion from that angle... is kinda unatural to pronate from this position...But yep,very good exercise,the pronation muscle is felt,its very contracted.One of the best pronation isolation in my opinion is the one with the wrist outside of the table having a weight with a belt or whatever.Thanks for sharing Daniel and goodluck!
To me it doesn't seem like a better exercise. You simply substitute one issue for another. Instead of back pressure you are using shoulder rotation to hold your hand in place. And to me it looks like shoulder may give up before pronation and it seems to be more injury prone compared to backpressure. True isolation would require an equipment, where you grab a handle and rotate it.
What an amazing way to isolate the pronator
Glad you like it! 🙏💪
Volvieron! En buena hora 😃
Great tip!! 🙌
great video👍🏼💎🌹
Sick video guys! Learning hella
Hello, your shoulder internal rotation, subscapularis is active and assisting in this isolation exercise.
Another way to isolate the pronator is to just rest your arm on a bench.
Awesome you guys need to post more
We will!
Great lesson on training pronation!
🙏💪
Brilliant
Great. Keep it up.
I practice spiral curls and malleus, but often have pain in the ulna bone in my wrist, starting from the pinky finger down. Is there any way or exercise that can overcome this?
I’m gate keeping this channel idc
Недавно попробовал именно этот вариант пронации, удивился тому, что оказалось это не простым делом.
Faz a pegada na mão, os tendões trabalham mais, traz mais resistência...
this puts a lot of strain on my rotator cuff because of the internal rotation that i'm doing, otherwise it works great
yeah, I thought this as well, internal rotator definetely works here
💪
🙏
Hello brother daniel! I hope u notice my comment. Now i have problem on my elbow . Which is my flexor carpi ulnar have so much pain, and i can't to continue my training routine . If u dont mind, i want you to show some method of rehab or how to fix that things . Thank you so much brother . I hope you notice this . Respect from Malaysia
Where exactly is the pain, near de elbow or wrist?
@@201_armwrestling near the elbow, i feel it when i do the supination
I don't know which one the real muscle got pain but i've try to find the muscle's name . And it call flexor carpi ulnaris, but only near the elbow and i feel when i do the supination
How is the pronator targeted if I use a judo belt, with the weights facing the floor?
The best way to isolate your pronation is using a sledge hammer or anything with a long lever.
Yeah but the strength curve is not similar and the feel is very dissimilar from table pronation
Side down and side up rotation?
Yes but it's also very hard on the wrist joint. And only caters to pronation against a toproller.
Hm in not sure if im a fan of this exercise for isolating the pronator. Im doing reps with 43kg through the thumb and i could definitely not hold my arm in this position.
Internal rotation would give out before pronation does. I prefer just supporting / deloading the elbow flexion with my other hand while only rotating my forearm.
Once from fully supinated to neutral and from neutral to fully pronated. Those are my main two isolation exercises
All good options but you will be surprised how low would the weights be for this exercise. Just try it! It's all pronator.
@@201_armwrestling I think i know whats going on with this exercise: Its overloading the fully pronated position / the pronator when its maximally shortened/contracted. The brachioradialis cant help pronation at all here and a fully shorted muscle is always weaker than a more lengthened one, hence the lower weights used. Its definitely a valuable variation. However, most hypertrophy happens at longer muscle length so i wouldnt put too much focus on this. But its overloading different muscle fibers and maybe strengthens that fully pronated position if thats a weak spot
Do you guys have any book recomendation for body physiology or anythign that makes you understand more about muscles so I can arm wrestle more safely?
Not really because it's about the mechanics of armwrestling which is a niche sport. But once you understand the anatomy and function of the arm and forearm muscles you can start correlating with armwrestling movements. So it requires a good understanding of both muscle-skeletal mechanics and armwrestling mechanics
nice video! i have a doubt, when i try to do this my wrist kinda hurt because of the belt, how could i do that so i stop getting hurt?
You could try with the thumb through attachment. Also with the low attachment make sure that you don't go too low. We also use a soft thick judo belt.
Due to the lack of range of motion, would you recommend static training for this exercise?
Yes
Can rubberbands be used for this exercise or would you recommend cabel ?
You can also use bands but cable is better
We just have to hold that position? Or do movement?
Both...moving with ultra low weights
💎💎
Hi I don’t have gym or equipment how do I isolate pronation
You can also use elastic bands attached from above
Debes hacer una pequeña inversión que te dara grandes frutos y sabes cuál es? Debes ir a Rusia a entrenar por un tiempo con el número 1 del mundo en hook ya sabes quien es no? Si ese mismo Ivan matiushenko. Tu arma mas letal es el hook y con el lo puedes potenciae aún más y serías invencible. Salud y sigue así, pequeño gigante
I tried doing the under the pulley method @ 0:51 but I feel alot of pressure on my wrist which is really painful. What can I do to solve that?
Reduce the weight
But its not healthy for shoulder
What's the utility to isolate pronator muscles in that way?
This way maximum pressure is on pronator in neutral/pronated position instead of in supinated position. It's better because we start armwrestling in neutral position. It also activates pronator more, the same as curling in supinated position activates bicep more than curling in pronated position.
Building a strong mind muscle connection, it's also easier to fatigue to work on hypertrophy. There are a lot of reasons, some of them are covered in the video.
Bs as argentina
How many hours you train bro?
1.5 hours a day
@@201_armwrestling thank you bro ❤️🙏
I think your shoulders also contracted though
For sure! But we are talking about the elbow joint. There are multiple muscles activated here: Pectoralis, latimus dorsi, subscapularis to name a few. But the only significant one in the elbow is the pronator.
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