Arm Wrestling | Panja Ladana in English | Rules, Foul, Techniques, Exercises & Arm Wrestling Table



  Panja Ladana in English  

Arm wrestling is a traditional folk sport that has been played for centuries. It is an examination of power and endurance, a famous competitive sport at all levels.




The fundamental rules of arm wrestling are simple: two opponents sit facing each other at a table, with their elbows locked and their hands clasped together. The goal is to pin the opponent’s hand down on the table.

Here is a summary of the most significant arm wrestling rules are as follows:

a. Both contestants must have a minimum of one foot touching the ground at all times.

b. The non-pulling hand of each candidate must stay on the peg at all times.

c. Candidates must begin with their elbows on the elbow pads and their shoulders square.

d. The referee will center the hands on the table and say “Ready…go!”

e. Once the referee declares “go!”, candidates may begin pulling.

f. The first competitor to pin the opponent’s hand down on the table wins the match.

Arm Wrestling




The following are believed fouls in arm wrestling are as follows:

a. Calculatedly slipping out of the grip.

b. Handling any part of the body with the free hand.

c. Moving the elbow off the elbow pad.

d. Utilizing any other body part to assist in pinning the opponent’s hand down.

If a candidate achieves a foul, the referee will issue a warning. Two warnings equal a foul, and two fouls outcomes in disqualification.




There are a number of various techniques that can be utilized in arm wrestling. Some of the most common techniques are as follows:

Hook grip:

This is the most basic grip, and it is utilized by most newbies. To perform a hook grip, put your thumb over the competitor’s thumb and your fingers through the competitor’s fingers.

Top roll:

This grip is more advanced than the hook grip, and it can provide you with a powerful advantage in strength. To achieve a top roll, put your thumb over the competitor’s thumb and then roll your hand over so that your fingers are on top of the competitor’s fingers.

Bottom roll:

This grip is identical to the top roll, but you put your fingers under the competitor’s fingers instead of on top.


Once you have a good grip, you can begin to use pressure on the competitor’s hand. Try to hold your elbow down and your shoulder square.


If you are incapable of pinting the competitor’s hand down using pressure, you can attempt to lift it up. To do this, move your weight to your side and utilize your shoulder to lift the competitor hand.



  Arm Wrestling Exercises  

The best way to enhance arm wrestling is to practice everyday. You can practice with a friend or family member, or you can enter an arm wrestling club.

Here are a few tips for exercise for arm wrestling are as follows:

a. Do exercises to strengthen your forearms, wrists, and shoulders.

b. Practice various grip techniques.

c. Practice pulling against various types of resistance.

d. Eat a healthy diet and get sufficient sleep.


  Arm Wrestling Table  



  Arm Wrestling Table  

An arm wrestling table is a specialized table prepared for arm wrestling contests and training. It is commonly prepared of wood or metal and has a flat, smooth surface. The table even has two elbow pads and a central peg for the opponents to grip.

They are prepared to deliver a stable and even surface for arm wrestling matches. The elbow pads allow to protect the opponents’ elbows from injury, and the central peg assists in making sure that the competitors are correctly aligned.

It can be discovered in gyms, fitness studios, and arm wrestling clubs. They are even obtainable for purchase online and in some sporting goods stores.


Features of Arm Wrestling Table

Here are a few of the features of a regular arm wrestling table:

a. Stable and sturdy construction: 

They are normally prepared of heavy-duty materials such as wood or metal to make sure that they can resist the rigors of arm wrestling matches.

b. Flat, smooth surface: 

The surface of an arm wrestling table must be flat and smooth to deliver a fair and level playing field for both competitions.

c. Elbow pads: 

Elbow pads assist in protecting the opponents’ elbows from injury during arm wrestling matches.

d. Central peg: 

The central peg delivers a grip for the opponents and assists to secure that they are properly aligned.

e. Height adjustability: 

Some tables are height-adjustable to accommodate opponents of various heights.

They are an important piece of equipment for arm wrestling contests and training. They deliver a safe and fair environment for competitors to test their strength and endurance.




It is a fun and hard sport that can be enjoyed by people of all ages and skill levels.

If you are looking for a method to examine your strength and endurance, or if you just like to have some fun, arm wrestling is a significant choice.


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Read Also: Patrick Mahomes

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