Joe Rogan Experience #2510 - Devon Larratt

Permanent elbow contracture from bone spurs

Devon cannot fully extend either arm due to osteophytes (bone growths) caused by constant pressure on the elbow joints, a condition he developed in his late 20s and calls 'weaponized arthritis.'

Three surgeries to remove bone and scar tissue

He has undergone two surgeries on his right elbow and one on his left to remove chip bones and scar tissue that was constricting nerves and blood flow.

Bone-on-bone for 15+ years

Doctors told him 15 years ago he had no cartilage left and only had 'a couple years' left in his career, yet he competed in his 'best show ever' six weeks prior to the podcast at age 51.

Two hard sessions versus daily blood flow

Devon trains with his club twice weekly at maximum intensity, but spends all other days performing 'mindless' high-repetition work (100 reps) with minimal weight (around 20 lbs) to drive blood through connective tissue.

Grip training is only 1/21st of the workload

Despite popular belief, grip strength comprises only one of his 21 working sets per session, as excessive grip work compromises his ability to train daily.

Specific arm wrestling equipment

He uses a 40-year-old arm wrestling table with a cable pulley system and a 'multi-spinner'—a fat PVC grip attached to a single point like a Swiss ball—to create unstable wrist conditions that replicate match pressures.

The concept of 'rising'

Rather than simply gripping hard, the opening move involves an upward spinning motion to force the opponent to hold onto you, making them less efficient and attacking their weakest link—the fingertips.

Making the opponent grip

Technical supremacy comes from creating an 'unfair' pressure interaction where the opponent must activate their fingers to hold you, rather than engaging in palm-to-palm strength contests.

Three base moves

All technical variations stem from three fundamental movements: top rolling, hooking, and pressing.

Pain as information

Devon views pain not as a stop signal but as data to guide where he needs improvement, requiring the mental fortitude to endure 'monotony' in rehabilitation that most athletes avoid.

Wolf's Law and bone adaptation

He references the biological principle that bones adapt and grow denser under stress, comparing his situation to David Goggins' knees where bone remodels to compensate for cartilage loss.