Key Gym Exercises for Wrestling Strength Training
Weighted Neck Extension for Neck Strength
The neck is the most delicate part of the spine. Wrestling moves such as neckbreaker involve yanking, slamming, and grabbing the opponent’s neck. Therefore, wrestlers need superior neck strength to withstand and overcome the opponent’s moves. To build neck strength, wrestlers should master two major movement patterns:
- Neck flexion (the extent to which your neck can bend forward easily)
- Neck extension (the extent to which your head can tilt backwards)
Superior neck flexion and extension mean wrestlers have better neck stability and can protect the neck against injuries.
- Weighted Neck Extensions are an excellent exercise for building neck strength. To perform this exercise, place your chest on a bench so that your head is hanging off the bench in the air. Ask your instructor to place a weight plate on the back of your head. Stabilize the weight plate on your head.
Now, in slow and controlled motions, raise your head by extending your neck upwards and then lower it back. Repeat these movements 10 times for three sets, taking breaks in between sets.
Gradually increase the weight on the back of your head as you continue to build neck strength.
Single Leg Box Jump for Lower Body Strength
- The lower body includes legs and hips. It is the most powerful area of the body that helps us perform explosive movements in wrestling, such as takedowns, changing directions, and exploding off the bottom.
While many exercises can help build lower body strength, single-leg box jumps are ideal for wrestlers. They involve using one leg at a time, which makes the leg work harder. Unilateral lower body movements such as single-leg box jumps help with balance and mobility. In wrestling, sometimes you need to drive off one leg when aiming for a takedown or protecting yourself from it.
- To perform this exercise, stand on one leg before a box, lifting the other foot off the floor. The height of the box should be challenging yet doable. There should be one-foot distance between you and the box. With a slight bend in the knee, jump on the box and land softly. Step down and repeat the exercise. Do ten jumps for both legs.
Perform single-leg box jumps at the beginning of your workout session.
Barbell Deadlift for Posterior Chain Strength
- The posterior chain comprises the lower back, glutes, and hamstrings. All these muscles play a crucial role in lending us strength, stability, and correct form in our day-to-day activities. The posterior chain connects the lower and upper body and enables them to work in coordination.
Posterior chain strength is an asset in wrestling. It allows you to drive your hips forward when aiming a shot at the opponent on the mat. To develop strong hip extension and overall posterior strength, incorporate barbell deadlifts into your exercise regimen. Choose from conventional, sumo, or trap bar deadlifts.
- To build posterior chain strength, incorporate the barbell deadlift, trap bar deadlift, power clean, and Romanian deadlift into your routine.
Morris County Wrestling & Martial Arts is a premier family-owned wrestling and martial arts facility. We attract top-level talent and train them to become the best wrestlers. At our facility, you will be guided and trained by nationally recognized wrestlers such as Mike and Vic Amada and many more.
We are located in Randolph, New Jersey. For more information, call us at (973) 713-3556 or visit our website.
