We could not declare ourselves satisfied, nor conclude this column without having given the right space to the most common, but no less misunderstood, of techniques. The Toproll.
First of all we need to outline, define, what Toproll is. If you remember well (I see that you don’t read all the articles!), the definition of this technique is given in opposition to the Hook, which has already been discussed in this blog.
Where the Hook were the applied variants that went to exert force on the ulnar side of the arm, the Toproll is nothing more than the technique that uses the application of force in a neutral or prone position of the radial side of the forearm.
Obviously the mere application of force from the radial side is not enough to constitute a Toproll by itself, but will be combined with other movements to constitute the motor pattern that we know.
We start from the hand, then move towards the distal side of the forearm, the elbow and finish with the proximal side, the glenohumeral joint and finally the muscles of the back and chest, then we will deal with the various cases based on the opponent’s technique, given the notable plethora of possible movements.
The musculature of the hand itself is mentioned but not treated given its poor relevance to what happens at the table, although a marked hypertrophy of the lumbrical muscles or the thenar eminence can make the grip more uncomfortable and increase the leverage through which we will apply pronation… moving up towards the forearm (and of importance) we have the flexors of the fingers (superficial flexor of the fingers, deep flexor of the fingers), the extensors of the carpus (extensor radialis and extensor carpi ulnaris), the flexors of the carpus (flexor carpi radialis, flexor carpi ulnaris and to a lesser extent the palmaris longus), the pronator muscles (pronator quadratus, pronator teres, brachioradialis), obviously the flexors of the elbow (brachioradialis, brachialis, biceps brachii, coracobrachialis), the rotator cuff (supraspinatus, infraspinatus, teres minor and scapular), of the chest (pectoralis major, pectoralis minor, serratus anterior and subclavius) and of the back (latissimus dorsi, teres major, trapezius, rhomboids….)
In cases where both athletes use the Toproll, the point of contact between the two opponents will always be the hand, but unless the gap in strength separating the two athletes is high, the application of this technique will lead us to lose contact with the opponent’s hand and to use the straps. Muscles such as the finger flexors, therefore, will see less use than the wrist flexors, because if the limiting factor given by the grip of the fingers is removed, the carpal flexors will be free to fully exercise their function.
In a match where both athletes seek control of the hand, there will also be greater tension on the wrist extensors, which, together with the flexors, will activate to ensure an isometric radial extension (position that causes the highest % of Toproll injuries, injury to the triangular fibrocartilage TFCC).
If your opponent is a Hooker, usually, always through simultaneous activation of extensors and flexors, the ulnar deviation will be more useful. By moving into this position, the space between the hands will be missing, which will be in complete contact, thus offering an excellent point on which to leverage the opponent’s fingers, to proceed to bring the enemy wrist into extension.
The motor pattern will also be different at the elbow level, in the first case an initial advancement of the elbow is sought, to acquire height to assist the radial deviation effort, once this position is reached the match is often already won, and the involvement of the dorsal, although useful, is not decisive.
If instead our opponent is trying to hook us, a sudden traction of the lats is necessary, a more open angle between the forearm and the arm is “forgiven” and the maximum tension is at the wrist, the fulcrum on which force is being applied upwards, to make the opponent’s wrist give way. The ideal position consists of a now closed angle, a lats in maximum shortening, the opponent’s wrist in extension, flexion of our carpus, and a neutral or prone forearm.
A typical technical error is to sink laterally without having solidified a neutral or prone position. A typical theoretical error is not dedicating enough time (or not using the correct exercises) to the pronator muscles in the offensive phase of the movement.
When we are instead faced with a Presser, if he is trying to apply a supine Press, it will be necessary to behave as if he were a Hooker.
Be it a Flop-Presser, we will have to basically forget about everything except the flexion of the carpus in the most brutal way possible, it is not possible to perform a Press without pronation, and to sink laterally as quickly as possible, it is not possible to perform a press from the unfavorable half of the table (it is a purely offensive technique, it is not possible to apply it even partially once the initiative has been lost).
A typical mistake in all the listed variations (but quite rare given the peculiarity of the people who can exploit it) is to end up in a position of over-pronation without a high flexion of the carpus.
This position often leads to defeat since the applied force will be wasted against the opponent’s bone and tendon structure. It is possible to recover this position by closing the angle of the arm and increasing your own flexion of the carpus.
This problem is often caused by a lack of “lateral pressure”, much neglected in training (for a detailed explanation regarding Sidepressure, please refer to the specific article already published. It is also remembered, for the opponent, NOT to aim to exploit this position of over-pronation, as it is deeply damaging both in acute and chronic terms).
A short list of exercises with proven effectiveness are:
Backpressure at the table.
Any back work such as pull-ups, rowing, pulley… remembering to train both the horizontal and vertical vector.
The chest, shoulder, wrist muscles… through the countless exercises available (push-ups, bench, pec machine, dumbbell, push-ups…. lateral raises, with cables…. wrist flexion at different possible angles, with adequate weight and isolated execution).
The pronators, through both defensive work:
offensive:
For Sidepressure, please refer to the article already published, remembering not to neglect this aspect.
Good training everyone!
