2019 World’s Strongest Man (WSM) and 2022 Arnold Strongman Classic champion Martins Licis has been absent the competitive strongman scene to recover from a right-leg sciatica injury. During his recovery, Licis embarked on a global journey for his “Strength Unknown” series in which he immerses in diverse cultures to explore their histories in strength. The former strongman champion has a new challenge ahead: Licis is set to face retired strongman Laurence Shahlaei in an arm wrestling match.
Although Shahlaei has been competing professionally in arm wrestling since 2023, Licis is still novice to the sport. To prepare, Licis enlisted the guidance of professional arm wrestler Derek Smith.
Smith has been competing in arm wrestling for nearly 15 years. “I knew I’d be bad…get my ass whooped for a long time until I was good,” Smith admitted. He’s currently ranked as the number one arm wrestler in California.
Smith arrived with a team to assist Licis’ training. He explained that warming up the flexor and antagonist muscles helps athletes prepare for arm wrestling mechanics while using only about 10% of their strength. (1)
Elbow Flexion & Posting Back
They assumed a standard grip and initiated wrist flexion by sliding the elbow back before leaning back to secure the pin.
Top Rolling, Shoulder Adduction, & Internal Rotation
The wrists are bent back while leaning back and the elbow is slid beneath the table. It activates the brachialis and brachioradialis.
During a proper warm-up, the wrists should be in contact, with the hands fully supinated to engage adduction and internal rotation. Upon completing the right-arm warm-up, they repeated the warm-up for the left arm. Between sets, Licis incorporates a pre-workout drink, which research shows can boost energy levels and enhance exercise performance. (2)
Gauntlet Run
Licis faced an arm wrestling gauntlet; he competed against two opponents before wrestling Smith. Licis was advised of the requirement to keep his thumb knuckles visible.
Licis won his two practice matches but lost to Smith in their first bout, though Smith was impressed with Licis’ strength.
Tips for Arm Wrestling Beginners
- Join a local team.
- Establish a consistent gym routine.
- Focus on resistance training for arms and wrists.
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Panayi, S., & Galbraith, A. (2022). Acute Ingestion of a Commercially Available Pre-workout Supplement Improves Anaerobic Power Output and Reduces Muscular Fatigue. International journal of exercise science, 15(6), 455–472. https://doi.org/10.70252/NVMJ5392
Featured image: @martinslicis on Instagram
