Key Wrestling Core Training Exercises to Build Strength and Stability
The core is the central part of the body, comprising the pelvis, lower back, hips, and stomach. It is a highly functional area that contributes to the overall stability and unrestricted movement of various body parts. Several exercises can strengthen and stabilize the core. A strong core gives the wrestler stability and power and enables them to perform effective takedowns and escapes.
Wrestlers require strength, stability, balance, and agility to perform complex moves and take down their opponents. A strong and stable core gives wrestlers full command over powerful moves like throws and lifts, enabling them to overcome their opponents. Core muscles help wrestlers respond promptly to their opponent’s moves and to enables them to twist, turn, and pivot quickly. A functional core also reduces the damage from injuries to the lower back.
There are some specific exercises that build and tone core muscles. Wrestlers should incorporate these exercises into their training routine. For optimum results, perform these exercises three times a week on non-consecutive days.
Low Plank
- Plank is a full-body exercise with a special focus on core muscles. It trains the core muscles to avoid unnecessary movement and builds strength by working against gravity. Consistent execution of this exercise enhances control over the spine and trains wrestlers to resist unnecessary movement during their match. Planks train the core to develop anti-extension control, which is pivotal for preventing the overuse of core muscles and avoiding spinal injuries.
Planks strengthen the erector spinae (lower back) and abdominals, which in turn leads to stability and good posture. By doing planks consistently, you will learn to maintain a neutral spinal position.
For maximum benefit, focus on good form and performing planks correctly:
- Get on the floor and lift your body with the support of your forearms and toes. The remaining body should be in the air.
- Hips should be shoulder-width apart and square towards the ground.
- Aim to maintain a neutral spine. Your entire body should be in a straight line. Avoid hunching or lifting your body.
- Squeeze your abs and glutes. Aim to hold the plank for one minute.
Dead Bug
The dead bug is a core-strengthening exercise that connects the core with the lower body and teaches mind-muscle connection. It is a supine abdominal exercise, i.e., it is performed while lying on your back. A number of wrestling moves are performed while wrestlers are flat on their backs, lying on the floor. Deadbugs teach wrestlers how to maintain proper form while lying on the floor and how to activate core muscles to perform explosive moves. Deadbug tightens the abs and enables wrestlers to maintain a neutral position. Arching of the spine can lead to long-term damage.
To perform dead bugs correctly, use the right technique:
- Lie down on your back. Make sure your back rests on the ground, and there is no space in between.
- Lift both legs and bring your knees towards your torso. The knees and hips should be bent at 90 degrees.
- Raise your arms in such a way that they are pointing toward the ceiling.
- Now extend your right leg forward and bring your left arm towards the ground simultaneously.
- Return leg and arm to the starting position.
- Now, repeat the same movement with the other leg and arm.
Do three sets with 10-12 reps.
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.
