Build Wrestling Strength: Essential Gym Exercises for Optimal Performance (Part 1)
Exercise is the best way to build strength, endurance, agility, coordination, and stamina. Wrestlers require all these attributes to overcome their opponent and stay in the ring to throw the winning punch. There are a variety of exercises that work on different muscle groups and serve different purposes. High school wrestlers need to follow a well-planned exercise regimen to train for wrestling tournaments.
High schoolers often have a lot of energy and brute power. With correct training, consistency, and discipline, high school wrestlers can channel their energy into building the correct form and body for wrestling. In this article, we have laid down ten important exercises that build strength, stamina, and competency for high school wrestlers.
Rope Climbing for Dynamic Grip Strength
- Dynamic grip strength is a measure of the upper body’s ability (especially hands and forearms) to exert force while the lower body is in motion. A good dynamic grip means you can hold onto the object while moving your body. Dynamic grip strength is an important asset in wrestling. In many instances, wrestlers have to exert force with their hands while being in motion.
Rope climbing is one of the best ways to increase dynamic grip strength. This exercise strengthens the hands’ ability to hold onto the rope while the lower body pushes it to move up. It engages arm and core muscles to pull the body up, which requires a high amount of energy, control, and a firm grip.
- An excellent alternative to rope climbing is towel pull-ups. If a rope climbing machine is not available at your gym, you can do towel pull-ups by using the regular pull-up bar.
Farmer Walk for Static Grip
- Static grip strength is another core competency high school wrestlers need to master. Static grip is a measure of how long your hands and forearms can hold onto a heavy load without changing hand position. Wrestling hold is a common wrestling move in which wrestlers firmly grip their opponent and resist their attempts to free themselves. Having a firm static grip helps wrestlers perform ‘wrestling hold’ and other moves effectively.
Farmer walk is one such exercise that builds muscular endurance and increases static grip. It is a simple exercise that requires individuals to walk a certain distance while carrying heavy dumbbells or kettlebells. Walking causes a shift in the weight you are carrying. To accommodate this shift, adjust your grip accordingly. Adjusting to shifting weight helps you build a static grip and trains your upper body to maintain hold under pressure and resistance.
Front Squats for Lower Body Strength
- The lower body is composed of major muscle groups such as glutes, quads, hamstrings, hip flexors, adductors, etc. Our largest muscle groups are found in the legs and trunk areas. Wrestlers need to train their lower body to perform powerful, explosive moves. Squats are the best exercise for strengthening the lower body. There are many variations of squats that target different areas. However, the front squat is the best variation for wrestlers.
For front squats, the barbell is held in front of the chest. Front squats engage the upper back and strengthen the hamstrings, quadriceps, and hamstrings. They also reduce the strain on the lower back. Wrestlers often have to lift up their opponents, and front squats train them to lift heavy weights without excessive straining.
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.