Wrestling Drills

Wrestling Exercises

When training for wrestling, it is important to utilize a workout specifically tailored the sport. A generic workout plan may keep you healthy, but it will not prepare you for a wrestling match. The best wrestling exercises are those that keep the body strong and well-rounded. Good wrestling exercises will also emphasize the muscles most heavily used in a wrestling match. Wresting training should include squats, lunges and diamond push-ups.

Wrestling Exercises: Squats

Squats are great wrestling exercises for strengthening the thighs and glutes. Beginners generally perform squats without added weight, but wrestlers should perform squats while holding a bar on the meaty part of the upper back. Start by standing up straight with feet hip distance apart. Keeping the weight in the heels and the chest lifted, bend your legs slowly, as if sitting back in a chair. Hold for a moment at the bottom and then straighten to the starting position.

Wrestling Exercises: Lunges

Like squats, lunges build strength in the lower body. Lunges can be performed with a bar on the upper back or while holding a dumbbell in each hand. To start, stand up straight with feet shoulder distance apart. Step forward until there is almost a yard between your front and back feet. Bend both knees, making sure to keep the front knee directly over the front foot. Push up and step back into the starting position. You can continue doing repetitions on the same side, or alternate sides.

Wrestling Exercises: Diamond Push-ups

This wrestling training targets the triceps. Begin in a push-up position with the hands close together so that the two pointer fingers and thumbs are touching (forming a diamond shape). Bend your elbows until they form a 90 degree angle and then push back up to the starting position. Avoid locking the elbows while doing push-ups.

Wrestling exercises and drills do not need to be especially complicated. Choose a variety of basic exercises, (such as squats, lunges and diamond push-ups) that target a variety of muscles.

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