DEVON LARRATT TEACHES ME ARM WRESTLING GYM LIFTS | RAW TRAINING VIDEO

All right guys, so we're going to jump into some training using tools, and I do happen to have a number of different tools. Devin is very unimpressed with my tools that I have been playing around with, so we're just going to basically take this box and not use it. Hey, I'm a huge fan, and look it, you can play with it. Yeah. But I don't think it should be your priority. I'm a huge fan of simplicity. Okay. Let's keep things super simple. Simple and make it happen. I like it. Super simple. We're just going to take this box and get it out of the way for now. What do we start with? I'll let you pick. What would you work on first, or ideally, if you were going to train, would you, and genuinely, I'm curious on this, would you train everything together or would you separate it out? One session you're doing cupping, then one you're doing rising, or would you work on that together? This is what I do not want to tell you what to do. I don't. No, I'm curious what you would do. I'll tell you what I typically do is I do a lot of workouts in a day when I'm really training hard. What's a lot? I'll train probably three to four sessions a day. For what duration? 45 minutes. Okay. And that 45 minutes. Three to four at 45 minutes. So up to three hours. And this tempo, when I do singles, super chill. My singles tempo is like, I'm not rushing to do my singles. Show me what we got, brother. Okay. Let's start off. We very much narrowed everything down. We just need the nuts and bolts, man. Yeah, man. The meat and potatoes. So really, this is probably your most important arm wrestling training piece of equipment. Okay. This is super important. It's the martial arts belt. It's nice and soft. Okay. It's not going to cut you. This is basically for all your outside training, all your pulling work. The reason why I use a belt is you're not really holding on when you arm wrestle. Okay. So you have, there's a few different ways you can do your wraps. Okay. You can rise. Okay. You can rise. Okay. Get that top knuckle, right? You need to be strong like this. Bring that, you bring that right across that first knuckle. This, you can go right on the middle. Now, you can also put it just right here. Okay. Because when we grip up, okay, you're trying to climb. Okay. You're trying to climb up. Bang. You're trying to drive over top. Now, it's really, this is your first weapon that you're trying to beat, right? That index finger, got it. This finger, right? This is trying to pull you down. Okay. This top knuckle is trying to blow up through that. Got it. And then at the same time, I'm going to be trying to come up as well. So this ability to stabilize a little bit with supination, like this ability to, yes. Got it. Right. This is really what the rise is. It's coming over top of my hand. Got it. So this, all this ability, this up, up, up, up, and all these different positions, this is the base of rising. Okay. So whether it's a wrap like this, a little bit here, you can go higher. You can wrap it like this. You're not even holding on the same way. Got it. What's your favorite? What's your go-to? I use three. Okay. So this one is really nice. Very standard. Okay. Very standard rise. Okay. Got it. When I'm facing a very strong athlete, I may lower it slightly. Just a slight lowering. It's still a rise. Okay. It's a little bit more targeted on their fingertip. You're going to be able to handle way more weight like this than you will like this. That's interesting. A lot more. Got it. Yeah. And sometimes you want that. Okay. You're going to take a little bit of the precision off and you're going to add the horsepower. Got it. Okay. So just a little bit lower. Okay. When I do my physio, so when I go for more pump, okay, I'm going to wrap like this. Okay. You're not really holding. No, none of these in my hold. Got it. This is all me free handing bang, bang, bang, bang, driving up, getting that. Got it. Getting the other person to hold on to me. Yeah. And we're going to go light. Okay. We'll go super light. Let's work out. I'm going to be a bit insulting here for you. Okay. But this is what we're going to work with. Perfect. Yeah. Okay. All right. So through grab knuckle and up. Okay. Very simple. Got it. Very simple. Perfect. And get right down there. So it's at 90. You want to always have it at 90. If you're and that's why I say we can fix all this. So you're standing up more. Perfect. Okay. And do you see how you curled it? Yeah. That's great. Okay. That means it's super easy for you. Ideally you lock and move your body like lock it and just kind of lean a bit. Yes. Because that's going to be your that when it starts to get really heavy. You're not going to be curling it. Got it. The arm is going to lock and you're going to just use your body to lift it. Yeah. Not the arm. Both arms. The arm is going to be the failure point. Got it. Yeah. I like it. Yeah. Now you can you can change it a little bit. Right. So we went high. Okay. You want to get a little bit a little bit stronger. Okay. Just just a little bit lower. Okay. And up. Nice. Just a bit lower. Yeah. And you can probably feel that so much easier, right? Oh, way, way easier. Okay. Now I keep records for both of them. Okay. So I'll have a record for here and I'll have a record for here. Okay. Got it. And whatever the flavor of the month is. How much how much different are those like for you? It's significant. So it's probably. So for my last prep, I was lifting pretty heavy. I think here was around like 125 or 120 something. Got it. And here would be around 100. Okay. So like another 20%. Okay. So just the shift there will be 20% more. That's wild. Yeah, man. Because it's just it's just a lever, right? Yep. Yeah. But this is so important. Right. So it really matters. I was training this with a mug. With a mug. Like holding a heavy mug. You want to you want to see? Yeah. Okay. Oh, crap. Let me grab it real quick. Oh, wow. Oh, my God. That looks heavy. Yeah. That's solid, eh? This is I'm very curious about this actually. Oh, man. Well, do you want the. Yeah. No, let me feel. Let me go. Yeah. Okay. Yeah. Real good. Yeah. Let's try it. Okay. So I was playing with this one. Right. And then the position of this knuckle. Whether it was straight here. And then how could I lift it like brace like that. Yeah. And then lift it without this breaking at all. Right. Oh, my God. That's wild, right? It's not easy. But how does that. Yeah. So look, it's really good. It's really good. But you tell me. You tell me what you think. Okay. Do that lift. Okay. Easy for you. Okay. Now. Okay. Tell me the difference in how it feels. Okay. The difference in how it feels. Okay. Definitely. It does not feel the same. Right. Yeah. So which one feels more like that? This for sure. I think so. Right. Because you don't. You're not. I'm not holding on to you. And squeeze. No, I'm just coming up over. Makes sense. Right. Yeah. So this is a lot of the angle that we're looking. Yes. This angle. This is. You're always going to be pulling like this. Or like this. Got it. This is. This is your plane. The most dangerous thing you can do to me. Is pulling away from my body. Got it. You go on the side. I can still do all sorts of stuff. You pull me away from my. I'm weaker. So that's the objective then. Pull me away from my body. Yeah. This one here. This is pretty nice angle for the low stuff. Okay. So here. Right. Now we can do movement. You could lock it in. And drive. And I'll tell you. This feels really good. This is a really nice setup. Okay. If you wanted to max this. Put them together. You know. And get your max. And right. Just go from there. Adjust it. So you're right in the middle. Right. This is the middle of the table. Got it. This is where you're going to be starting. And boom. If you can budget. Then that's a lift. Okay. So that would be all. All you would do is just a single. Like work up to that. This would be the most important part of my training. Okay. The most important part of my strength training. So that's all it would be. Just that. Yeah. And now. Sometimes you get hurt. Sometimes you soar. You want to get pumped. Sure. Nothing wrong with that. Just it's not the main priority. It's something to do. You know. Fill it. Right. Got it. You can do movement. Okay. Yeah. So with that. You would open. Would you open your wrist more? Yeah. So here. Yeah. Then it would be. Yeah. Exactly. Beautiful. And you can do like whatever. You can do 30. You can do 40. I wouldn't suggest going deep into the burn. Okay. It's mostly just to fill out the muscle with blood. Got it. Okay. You can do the other wrap too. Just very subtle difference. Okay. I want you to feel this one. This one's really nice. Okay. So with this one. You were saying thumb. Yeah. First. And then wrap. Yeah. But this one go like this together. Okay. Yeah. Okay. And now. All the way to the bottom of the hand. Right to the bottom of the thumb. Yeah. And then from there. Kind of come out here. Now. You're going to have it go straight up to your knuckle. Bit of a balancing act. Okay. All right. So the base here. Got it. Straight up. Yeah. Be careful. This doesn't slip off. Okay. But now you're going to work. Yes. Beautiful. Now you can work it like that. You can feel it all along that ledge. Oh, that's nice. That's real nice. Yeah. This is a nice one for rehab and for movement. It's it's really clean. Oh, that's really good. You're not holding on. No. Right. You're just working that. If I open that slip there. But yeah. Yeah. It doesn't. You're not feeling like you're holding on. No. Yeah. No. So pronation work. Pronation is all based off the thumb. Okay. There there is pronation. That's that's lower. And higher. Okay. But the thumb is the main way that you do your pronation work. Okay. So here. Okay. This is like the movement one. Okay. You're rolling it open. Right. So here we are. And you're rolling into that person's wrist. Okay. Now we're going to work through a lot of pieces here. But we'll get that going. Good. Beautiful. Yeah. Nice. Perfect. Curl it right. How open do I want to be there? For movement. You can be as open as you want. Got it. So I'm going to start here. You can start there. And then you don't need to go to the side so much. Just pull it straight back. You can even remember how we talked about. You can go left foot forward. Yep. Or both feet under for this one. You can think like both. It's not really so much this. Yeah. Put that left foot inside the table. Yeah. Beautiful. Nice. That's super clean. Okay. Now you're really isolating. You can throw a little bit of body in there. Yeah. But just lean straight back. That's it. Yes. Now when you do it. When you do it. This whole thing is a chain. Okay. I always like to show off this muscle here. Right. It's impressive. That's that turn. Right. Now the end of it is the thumb. Right. So you can actually have your thumb open and closed if the weight is small. Right. Yeah. And another thing you can do is you're going to build that thumb like you need it. Sure. But the bigger that thumb is the harder it is for the guy to get a grip. Got it. So we're just building that up. Building that thumb. Building that thumb strength. It's the end of the pronation. And if you pump, pump, pump, pump, you're going to get a thumb pump. Yeah. Thumb pump. Yeah. I'm excited about that. Yeah, man. I went a whole. That was my main exercise. That's awesome. Okay. Let me show you a couple variations. Okay. Now some people. Okay. When they do this lift. Okay. So this is. I feel like that's a thing. Thumb pump. Oh yeah, man. Thumb pump. Yeah. You could make a band and call it the thumb pumper. So you can, you can wrap it. This is like very standard. Okay. Right. Very standard. Okay. And most of your work is going to be off that bottom band. So you see how, like, because of the way we tied it. Yeah. I can choke this up a little bit. See that. Yep. See how it's all on the bottom one now. Yep. That'll give you a neat feel too. Okay. That's more like what it is. Okay. All right. Because most of this is you're fighting high. And then the guy grabs you low and you can peel that. Okay. So the emphasis being here is good. Mostly. And it's a lot safer. Okay. You can throw it up high. You can double it up here. And this is like a higher form of pronation. Okay. Got it. Okay. But listen, I know you're healthy right now. But when you get into arm wrestling, you're going to test your connections a lot. Sure. Especially you having so much power coming into it. You have the potential to spin your wrist out if you go higher. And so you're going to build up all that callus there. Yep. Right. You can go higher and it's going to tie in more rising. It's more technical. This is a more technical lift. Okay. But this is the one that you can go ahead. Got it. So you'd want to maybe go. Oh, no. Here, we'll do it. Okay. So you want to pull it a little bit like this. And then. Yes. Okay. You feel that? Yeah. I really feel it. Yeah. Nice. Very good. And with this way, just relax. Just that's it. Bodybuilder does things the hard way. Yeah. Athlete does things the easy way. Sure. As an athlete, right? Lock in. Use your whole body, right? Do it the most efficient, easiest way you can. Nothing wrong with doing it like a bodybuilder too. Pumping it up. Making it healthy. 100%. Do both ways. Love it. Yeah. Try the highway. Higher here. Yeah. So then you're going to fold them both. They come up like that. Yes. Good. Right. That feels a bit different too, right? Yeah. For sure. Yeah. Okay. Good. Okay. Perfect. Yeah. Nice. Yeah. Beautiful. Okay. I'm going to get another belt. I think I have another belt in my bag. Or we'll do the strap. So let's be a little bit more ambitious. Just a little bit with my broken body here. Let's try and do 90. Okay. Totally reasonable. Okay. So here we are. All right. There's the lift. And see when I do it, I kick my wrist back a little bit. Okay. I do that because when I do my pronation, when I do like a full out roll, I'm going to kick back a bit. Okay. Because I'm going to rise. This is a style thing. You don't have to do it like this. Got it. Okay. You can do it with a bent wrist. You can do it straight. You can do a kickback. I do kickback because when I'm fighting up high, I'll break into my roll like this. Got it. It's kind of a technical thing. All right. Go 90. Clean lift. Yeah. It's good. Want to try? Yeah. Get nice and low. There you go. Beautiful. Easy. Like that? Easy. Yeah. Now, see how you're like a little bit open here in your pronation? You can lock it. Lock it first and you can fix it. Lock it first. Turn it over even more. There you go. There. Yeah. Good. Nice lift. And you're curling that. Yeah. When you start to get heavy, just lock it and drive. And that thing comes up. So this would be the same with a martial arts belt. Open and you just tie it there. Same thing. I like it. Yeah. Or you can have them flat and go through the middle. Okay. And just slide. If you got a pin. Yeah. In my opinion. Now, I'm biased. Okay. Because I've had like multiple surgeries. Yes. And I'm that guy who went way too hard too many times. Yeah. Okay. So I'm going to. This is the thing is you are the correct guy to learn from. Right? Yeah. Because I've made all the mistakes. I've made them. I've made them all. This is the thing. It's always. One thing I will say is when I got into Strongman. Yeah. The guys that I wanted to talk to were the oldest guys there. Right. That would sit back and just watch everybody do all the things and make all the mistakes. Yeah. And then I go over and ask him these questions. Right. And you can learn so much from a guy that's been there and done that. Yeah. Right. Hey, what would you maybe do a little bit different? What would you change if you could go back? And this is everything you're getting to say right now. Makes sense. I'm so happy to be here. Love it. Okay. So supination. Okay. So when you think about supination. Okay. It's getting the arm inside the body to press. Or it's just it's the regrip. Okay. Right. You're driving this way. You're climbing up higher. And as the hammer remains the same. Okay. The rise can remain the same. Okay. But you're either pronating or you're supinating. Got it. Okay. We can work off the thumb. Okay. Open like this. All right. Okay. The only thing I find when I do this is the failure point is so small. Got it. It's unrewarding. You know, it's this tiny little thing. Okay. You don't have to spend a lot of time there. Makes sense. I do a wrap. Okay. And this is going to work off the hand. Okay. This upwards drive. Okay. Now this is a lot like rise. Okay. But you are coming in. Got it. Okay. So the emphasis is pressure here. And it's coming up. Got it. You're going to feel some stabilization. Got it. Through side, through supination. You'll feel it. Okay. Feel it. And you'll feel, remember when we were on the table and I was like, lift your thumb, lift your thumb. Yep. So this will. Exactly. Yeah. Okay. And then we're going to. Let's bunch it. Okay. And wrap around. Now grab it. Yeah. Perfect. Right there. So across that first one. Yes. Yeah. So as this comes in, now I'm going to come back and in. Yes. How is that feel? I like it. Yeah. Nice. All the way in. Yeah. And open up your hips a bit. Open up your hips. Like this way. Yes. A little bit. Yeah. Okay. Good. Yes. Yeah. And it doesn't even have to come in that much. Just, it's almost like you move your body. Yes. Good. Curl it up nice and tight to you. Nice and tight. And think one of the reasons why you're doing it is to get it inside your body so that you could potentially press. Yes. I like that one. Yeah, man. It's a great one. That's awesome. Yeah. It's really good. That's really good. And you see all this stuff, we're not holding on. No. It's holding on to you. That one was great. Yeah. Nobody, you are, everyone will hold on to you. And if they don't, it's going to happen in the straps. Got it. Yeah. Okay. Now we're going to, we're going to work our press. Okay. A little bit. Just a little bit. All right. This is the one that scares me the most with you. Okay. Now I know that you, you are going to start to feel really good here after probably like a month. Okay. And you're going to be like, what the I can press 300 pounds, you know, but this is a real power move. Okay. The press, it scares me to think about how strong you could get in the press, but I'm going to tell you, you want to be careful with it. So with the press, you want to either straight, you can come higher too. Okay. But the press, uh, we're going to just keep that way light for now. Okay. Same wrap, exact same wrap. Okay. Here we are. Okay. Now a lot of people, when they press they're open. Okay. The hardest thing about the press is getting into the press. Okay. Right. So I could try and press here, but I'm in a very spiraled up position. This to me is still this getting inside my body. Right. Like I want to get this to here so that I can push. Got it. Okay. I can't, if I'm here, I try and push. Okay. This is what we call break arm position. Guys can do it. You get strong, healthy dudes. Yeah. Throw like this. Okay. And they're good, but it's bad mechanics. We can make it longer so that you're hitting your stride, like right here. Okay. Right here, right here. Right. And you're there. You're there. And here you can work a single. Okay. Really careful with this one. So the straps length that you would want would be longer. A few inches longer. You want to be right here and you want to be behind. And I'd actually go lower. So you push right into it there. I'd be in, I'd have my shoulder behind it. See how it runs in line. Yeah. Right. And this is where you're trying to get to. So like when I'm arm wrestling, bang, bang, bang, and got my press. Yeah. Right. So I'm trying to top roll out, get it in, top roll, get it in. Oh, there it is. Boom. There's my press. Yeah. But when you're training this heavy, right, right there. And so stack it, stack it right there to get into it. So like. Uh-huh. Perfect. Just wait a little bit. There we go. Okay. So I want you to like be put. Yes. Even more like you, your shoulder can touch the cable. Yes. Like that. Yeah. Now, if you can just push that. Yeah. That's it. That's successful lift. Like if it's, if it's, if it's on the ground and that's a successful lift. Yeah. So this one, Brian, this is the one I worry the most about. Okay. For your elbows. Okay. You gotta be real. Like when you're, I say you're doing heavy lift. Go freaking slow, buddy. Got it. This is the one where you can potentially hurt yourself. The more this angle is open. You see. So if I get here, this is bad. It's it's look, it's just going to, it's a lot of stability through the elbow. Sure. And that takes a long time to build up. And so I would want to be more. Yeah. Right behind it. Almost like the cables touching my shoulder. Yeah. Now, ideally the lift is going to be successful when see, this is straight up and down. Yep. Yeah. There you go. Right. That's how you can measure it. That it's the same all the time. Yep. Perfect. Yeah. And you can, and you can rep this one in rehab too. Like if you want to give me lots of movement, you can really twist it. So am I trying, I'm coming forward, but I really want to also do. You can. The wrist coming. You absolutely can. Yeah. That's, that's a stand. That's a traditional press right there. That's traditional. Okay. Yeah. So also would it just be like, if I didn't move the rest at all and just came forward. Yep. That's going to work too, man. As long as that weight moves, you're good. Okay. Yeah. But it's, but I'll tell you, you're going to feel it through your cup and through your supination together. Makes sense. Like when it's straight up there and you try it, you're going to have to be twisting. You're going to have to be, if you don't, it's just going to, it's not going to move. Got it. Yeah. Standard cup. Super simple. Super, super simple. Okay. See my thumb. Yep. Yeah. So under, under that index finger. Yeah. All right. Yeah. So I'm going to do my cup. Okay. Now see how my cup can be open. See my fingers. Okay. See this angle here. Yep. I want us to close it. Okay. Get it tighter. Cause this is the same way you grip me. Okay. So you want this angle to be tight. Got it. Yeah. You want that angle to be nice and tight. Don't have it like, see how I'm open. Yeah. Oh, I'm past you. I'm past you. Got it. Yes. Okay. Same way you train. Okay. See, there's actually a pocket. If you look, there's, there's a pocket here, right? I've created with my thumb. All right. Okay. Right. And I train my cup. Okay. This is movement. Okay. If it's heavy, it's just like that. So is that thumb in the good? Yep. Okay. Yep. Good. And this angle is just fine. Okay. This is just fine. So you wouldn't want it to be higher? Uh, the pulley. Yeah. The pulley could be higher. Yeah. I'd say from straight to, to higher is just fine. And this is just, there's no problem with this angle. It's just, all we're trying to do is we're trying to copy exactly what happens on the table. Got it. Right. And like, if I'm here, like, and you're here, right. Just do that exact same thing. Yeah. Right. Yeah. Copy. Same thing. Yeah. I found over the years that this is not actually exactly what it feels like. Okay. There's normally a little bit more stability. Like normally when you're cupping, you're, you're stabilizing just a little bit with your pronation. If you're, if you're rolling and going out or there's a little bit of stabilization, stabilization through supination through the bottom when you're cupping and kind of coming in. Got it. Okay. And that's why I use this. Now this is really unstable. Okay. So it's got a lot of wiggle to it. Now this is, this is something you made, right? I did. Yeah. You came up with it. I think I did like the idea. I mean, it's, it's, I'm sure it's out there, but yeah, my, I made my first multi spinner probably like 25 years ago. That's awesome. And the thing is when I first made it, it looked a little bit different than this. Okay. Yeah. It used to have a strap. It used to have sandpaper. And the more I use it, the more I realized that a lot of these things aren't required. This is all you need. That's awesome. Yeah. So there's two main wraps. Okay. To make it super standard. I always wrap it the same way at the beginning. Okay. I take my hand and I chopped down into it. Okay. Thumb same position as before, right? Yep. Okay. You're going to wrap it up around. Okay. Now we're going to do a high wrap. Okay. So from here, wrap it again. Okay. And we're going to have it emerge right around that index finger. Okay. All right. And then from here, all it is, is a wrist curl. Now you're going to feel this is totally different than what we were just doing. Got it. Okay. This feels just like arm wrestling. Okay. Especially when you're using your wrist and your arm wrestling. Okay. All right. We'll do that one first. Okay. Perfect. How low on the wrist? That's great. Okay. Yeah. And then we're going to come. Yeah. Kind of bunch up your thumb. Yeah. Just like that. There you go. Beautiful. Yes. And then that's it. That's nice. Very good. And one more time. Just around here. Yeah. There you go. Very good. Yeah. Bring it out. You said index. Now. Yep. Nice. Again, I want you to, before we do it, I want you to close this angle just slightly. So just bump it down a little bit. Yeah. Really close this a little bit. Can you like adjust this a little bit? Just pull it down so you can just get a little bit tighter. Yeah. Nice. Yes. You feel that? I want you to square up more. Okay. And I want you to just pull it straight back. Yeah. Now I want you to throw a little bit of rise into you there and now cup it. Yes. Yeah. And now I want you to open it up a little bit. So it just hits that. Okay. Perfect. Yes. Beautiful. You feel that? Yeah. Feel like arm wrestling? Yep. Yeah. Now we'll do cupping that leads into inside styles. Okay. Same thing. Chop. Wrap. And this, this is like, like man maker stuff. I like that. This is, this is like real inside arm wrestling strength. Okay. When people say like hooking, pressing, this is one of the aces right here. You get really strong here. Good luck getting away from that. Right. So this time, so see we've wrapped. This time we're not going high. We're going low. Okay. And this one, the angle can be a little bit different. Okay. It's starting lower and it kind of diagonal up. Okay. Yeah. Coming out around there. Okay. And this one, it's this low and you see this one, my shoulder comes forward. Got it. Comes forward, comes forward, comes forward as opposed to this one where you're kind of coming back more. You see? Same thing. I want you to really consciously get a lot of depth. Okay. I want you to start to like really protect, like make a bubble. Okay. Yeah. Good. Yeah. Like that. And then we're coming around the bottom and then you set up at an angle. Good. Yes. Beautiful. Yeah. Good. And out like that. You're good. Okay. You're good. Yeah. Nice. Yeah. That's fine. Yeah. Good. Yeah. Not so much moving with the body yet. Just cup your wrist. Yeah. Move as much with the, that's it. As much with the wrist. Yes. Good. Now you don't have to open up quite as much. Go to flat and close it all in. Close it as tight as you can. Good. Stand up more. Yeah. Now bring it in. That's it. Very good. You feel that? Nope. Yeah. Like that. Yeah. So you see like they're both wrist flexion. Yep. But different. Yeah. More specific for arm wrestling. Yeah. Right. You're stabilizing on the inside. You're stabilizing on the outside. Okay. So this is, this is your main cupping. Okay. And you can go heavy with this, but just give yourself some time. Like start to play with your rep ranges. Okay. You can absolutely do the physio already. Yeah. Okay. But consciously be like, okay, let's do sets of 12. Got it. Let's do set of five. Don't go failure. Sure. Don't go. Cause the thing is this can be dangerous. Okay. Yeah. Because it can slip. Okay. Like the multi spinner. When I'm, when I'm going heavy, when I'm going heavy, I can, I fail. This can sure. Okay. If my stability is not right. So you want to like, you want to pressure that thing up and you're good. Okay. Yeah. So this is the other thing I do. This is how I work my grip. Okay. I do it at the table. Okay. So very simple. Just working my grip at the table. Just like that. Just like this. Yep. Just like I am arm wrestling. Okay. But this is, this ties in everything. Okay. This is like the final piece. Yeah. And, um, again, look at, you know how to get stronger at this. I'm sure even better than I do. Okay. But this needs to be strong. So, so let it come out. How far, if you look at, if you're training for health, I'd say open it right up. You know, if you're training for more strength and precision, you're not going to open up too much. You're going to be like, boom, boom, boom, boom, boom. Real tight. I go even tighter. Like if I was, yeah, like real tight. Yeah. Right. And I think probably the rep range you normally want to work with is like 20. Got it. I think. So go heavy 20s. Heavy 20s. Okay. Heavy 20s, light 50s or even a hundred. Okay. Light. Okay. But heavy 20. All right. And you do all those things. And that's like 95 plus, that's probably 96% of the sport. You know, there is little shit. Like you can do like sinking. You can do extension. Right. It's like tiny little pieces. Got it. You get strong in your cup, your roll. Those are two huge pieces. The cup and the roll. Massive. Got it. Rising. Yeah. Technical supination. Super important. Yeah. That's awesome. Yeah, buddy. Not a lot of tools. No. Right. No, there are a lot of tools in arm wrestling. Sure. I think most of them are missing the point. Got it. Well, you want it to feel like you're on the table. You want to feel like you're on the table. And when it comes to table angle, you see, we didn't really change the angles. Right. Yeah. Not a lot. We changed it for press. Yeah. But we changed it to a full push. Got it. We didn't do a lot of the side. Okay. Like you can, I wouldn't really do it like this, but look at it. Like, so I'm training like this. If I really want to change, I can, I'm throwing side into it now. A little bit of variation. Just a little bit. Right. Like I don't, you don't, this is not going to happen too much. Okay. Yeah. I love it, man. Yeah, man. You get strong in those ways. Yeah. You got all the bases covered. That's killer. Yeah. Later. I'll talk to you about like the principles. Okay. Like the principles, like the, like the technical principles. There's three rules. Okay. And that'll help you piece it all together even more. Love it. Yeah. The principles, man. Yeah. Appreciate it, brother. That was awesome, man. So good. Yeah. And we're learning. We're learning. You know how to get strong better than anybody. Yeah. You just need to know the movements. Yeah. Well, I'm already, the wheels are already turning in my head. Like as we're going through this, like, okay. I can feel where you're at. Yeah. You can make all this better, right? You understand this is a movement, right? You know, this, this, this, you know, all these. And just get strong in those. Yeah. Well, like, you know, like you said, when it comes down to it, it's a number game, right? Hey, what are you lifting there? What are you lifting there? Yeah. You know, it's no different than what are you going to deadlift or what are you going to press? There's no getting around it. Yes. You do those motions. There is no counter. There's no magical answer to that. Sure. You do that. You're going to win. Yeah. Higher number, more power. It's moving your way. Sure. It's that simple. Yeah. You know? Yeah. I love it. Good times, man. Awesome guys. Well, hopefully you enjoyed that. The master. Devin, Lorette, getting it done. Getting huge. Show this muscle, I'm going to see that again. This one, getting huge with Brian Shaw. Bam, bam, bam, bam. I'm waiting for a bodybuilder. Yeah. We'll have to name that move after you or something, right? I can't wait. That's awesome. I hope you guys are doing amazing. For now, go out and be great. We'll check you guys later.