Wrestling Workout- Strongman Exercises

Published: 02nd July 2010
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Here are 2 excerpts from my Strongman Training for Wrestling System. I didn't include the pictures, but these are the exact descriptions so you can get an idea of the kind of information you'll get in the main E-book in the System. Implementing these two exercises into your wrestling workout will help you to develop the full body strength necessary for success on the mat.

Tire Flip

Muscles Worked: Quads, Hamstrings, Glutes, Low Back, Calves, Forearms/Grip, Shoulders, Biceps

Stabilizers: Core

Setup: Approach a tire and stand facing it with an athletic stance. Squat down until your chest is against the top of the tire. Your feet should be back a little bit and you should be on your toes. Ultimately your body should be in an angled position (about 45-degrees) against the tire. Take an underhand grip on the treads. I try to cup the tread and pinch it with my fingers as you don't need a good grip on it as you would for say a Farmer's Walk, you just don't want your hands to slip out from under the tire when you're lifting.

Execution: When you are in the proper starting position, drive into the tire at an angle until you are full extended and the tire is off the ground. As soon as you reach full extension, immediately drive your knee up while you simultaneously switch your grip position from underhand to overhand. If you're using a light enough tire and can generate enough force from the initial drive you may not need to use your knee to temporarily hold the tire as you transfer your hand position. Once your hands are switched into the overhand position continue to drive into the tire until it has been flipped over onto its other side. Now get back into position and repeat!

Wrestler Usage: The Tire Flip is a full-body strength developer that will make you more efficient at getting off the bottom, sprawling, and scoring more takedowns. The angle at which you need to drive into the tire to finish is nearly identical to that of a high crotch or double leg so expect faster, more powerful finishes with those leg attacks. Additionally, the full-body muscular AND cardiovascular conditioning you get from performing a fast set of 6-8 flips in a short period of time (about 20 seconds depending on the size of the tire) is about as identical to an all out scramble as you can get.

Sandbag Shouldering

Muscles Worked: Glutes, Hamstrings, Quads, Low Back, Lats, Biceps, Shoulders, Forearms/Grip

Stabilizers: Core

Setup: Load your sandbag up with the appropriate amount of weight. If you've never done this exercise before, always start light (this is a good rule to follow with any exercise for that matter). Once you're ready to go, stand over the bag, bend over while maintaining a flat back, and take a grip on the bag.

Execution: Pull the bag up to the top of your thighs by lifting it both with your legs and arms simultaneously. Once the bag is "tabled" on your thighs while you balance it in a squat position, wrap your arms around it much like you would if you were performing a straight lift in Grego-Roman. Drive your hips in and rotate the bag up forcefully to your shoulder. Return it slowly to the tabled position and then back to the ground. Repeat the same sequence only this time to the other shoulder

Wrestler Usage: Off the top of my head, I can't think of a much better exercise for getting great lifting strength for the International styles. The Sandbag Shouldering will strengthen nearly every muscle in your body as well as functionally train your body to properly learn to generate power from your legs and hips and transfer that power through a tight, stable core into your upper body. This type of coordination is paramount to big throws from any angle and returning an opponent to the mat. On top of all that, the Sandbag is one of the best ways to develop a pair of hands that will literally crush your competition. You need strong hands in basically every position on the mat so maximizing your grip's potential will maximize your potential.

There you have it; two Strongman exercises to implement into your wrestling workout. Start using them soon and start winning more matches!

For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog at http://www.wrestler-power.com and sign up for my free newsletter.

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