Mister Twister

The power twister is a great tool for training for the sports of armwrestling and wristwrestling, since any exercise with the twister helps to develop crushing power in the wrists and forearms. Here is a sample routine that integrates the power twister with other exercises to help develop power and strength for the armwrestler :

SHRUG OR TRAP BAR DEADLIFTS
SHRUG OR TRAP BAR SHRUGS
ISOMETRIC WIDE-GRIP WEIGHTED PULLUP
DUMBBELL HAMMER CURLS
BARBELL REVERSE CURLS
POWER TWISTER MAX CONTRACTION "INVERTED U" TWIST
POWER TWISTER MAX CONTRACTION "U" TWIST
HANDGRIP "PENNY PINCHERS"

For the deadlifts and shrugs, do an ascending (Delorme) pyramid as follows : Set 1 for 5 reps at 50% of 5RM; Set 2 for 5 reps at 66% of 5RM; Set 3 for up to 5 reps at 100% of 5RM.

For the isometric pullup, wear a weight vest or suspend weight from a dipping belt and perform a wide-grip overhand pullup by pulling up 1-inch from the bottom and holding as long as possible, until your grip fails. Aim for a hold of between 1 and 5 minutes.

For the reverse curls and hammer curls, perform 3 sets of 6 to 8 reps with as heavy weight as possible.

For the power twister exercises, hold each squeeze in the contracted position with the handles touching for as long as possible, preferably between 1 to 5 minutes. Try to choose the appropriate twister to achieve muscle fatigue within this time frame.

For the handgrip exercise, squeeze a penny between the closed handles of the grips and hold as long as possible, preferably between 1 and 5 minutes.