Master Strength and Agility with Wrestling Bodyweight Training Exercises
To be on top of their game, wrestlers follow a specific workout regimen that comprises different types of exercises. Traditional weight lifting builds muscles and increases strength and stamina. However, bodyweight exercises are equally important for wrestlers as they help them get into shape and improve functional strength, agility, and endurance.
Bodyweight exercises are performed without added weights. The body works against gravity to lift its own weight. For wrestlers, bodyweight exercises complement specific training regimens. They build the foundation for more advanced workouts and improve muscular power for performing complex, explosive moves on the mat.
Consistently performing bodyweight exercises gives wrestlers functional strength and builds the ideal physique for wrestling moves. Therefore, do not undermine the importance of bodyweight exercises in preparing for your next competition.
In this article, we have listed the top four bodyweight exercises that should be part of every wrestler’s workout regimen.
Burpees
Burpee is a full-body exercise that combines cardio with strength training. It is a two-part exercise wherein a leap follows a pushup in the air. During a full burpee, you take up several positions and engage multiple muscle groups such as the glutes, core, back, and tricpes. To perform a burpee, do the following:
- Get into a squat position with your hands on the ground.
- Get into an extended plank position by kicking your feet back.
- Bring feet back to the squat position.
- Jump up from the squat position.
There are many variations of burpees. Start with the simplest, then work your way up.
- When wrestling an opponent, your pulling muscles are engaged constantly. Wrestling moves such as single leg takedown or arm drag require pulling action. Therefore, it is imperative to strengthen your pulling muscles and pullups are an excellent way to do that.
Pullups are an upper-body strength exercise. During pullups, you lift your entire body weight using your hands while being suspended on a horizontal bar. Pullups use your back muscles, shoulder, and arm muscles. They enhance your grip strength. Pullups improve upper body strength, giving wrestlers the strength to lift and grapple their opponents.
Alligator crawls
It is an advanced version of the crawling exercise. Alligator crawls work the abs and improve core strength while building stamina. They strengthen the arms and shoulders. Alligator crawls are performed as follows:
- Position yourself in a standard high plank. Close your hands as fists.
- Lower your body until you are in a pushup position, and your body is one or two inches above the floor.
- Stable your body and start crawling by moving your right fist and left foot a few inches forward. Perform the same movement on the other side.
Sprawls
Sprawls are a full-body dynamic exercise that targets the upper and lower body simultaneously. They are challenging and enhance strength, endurance, and flexibility. Performing multiple sprawls in one go trains the mind and body to perform powerful repetitive moves with ease.
Sprawls are performed as follows:
- Stand with feet shoulder-width apart. The knees and hips should be slightly bent.
- Put your hands on the floor and kick back your feet to get into a high plank position.
- In the high plank position, keep your shoulders, knees, and hips in a single straight line.
- Jump up in an explosive move. Keep your body upright.
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.
