Ever wondered what goes into the making of a formidable wrestler?
It’s not just about donning a singlet and stepping onto the mat; it’s about mastering a set of powerhouse exercises that can turn you into a grappling force to be reckoned with.
Curious about which exercises pack the most punch and can take your wrestling game to the next level?
Have you ever found yourself stuck when an opponent goes in for a takedown? Or wondered how some wrestlers seem to effortlessly reverse their positions on the mat?
Hold your horses, as we’ve got the lowdown on the best exercises for wrestlers (beginner to advanced level) that will have you pinning opponents left and right.
Related: Best arm wrestling exercises
Best Wrestling Exercises for Beginners:
These are some of the best workouts for wrestlers you can do anywhere:
1. Sprawls
Sprawls are essential for wrestlers as they help defend against takedowns.
By quickly dropping to the mat and sprawling your legs backward, you create a strong barrier, preventing your opponent from securing a takedown.
This defensive move allows wrestlers to maintain control, keep the match on their terms, and avoid giving up points to the opposing wrestler.
How to do it?
- Start in a wrestling stance, with your feet shoulder-width apart.
- As your opponent shoots in for a takedown, use your hips to drop quickly to the mat.
- Simultaneously, extend your legs straight back and sprawl them out, ensuring your weight is on your opponent to prevent them from completing the takedown.
- Keep your chest down and hips low, blocking your opponent’s efforts to get control.
2. Bridge and Roll
The bridge and roll technique is a valuable skill for wrestlers, particularly when caught in a compromising position on the mat.
By lifting your hips and rolling over one shoulder, you can escape from bottom positions, reverse your opponent’s advantage, and return to a neutral or advantageous position.
This move enhances a wrestler’s ability to maneuver effectively during ground encounters.
How to do it?
- Begin by lying on your back with your feet flat on the mat and your knees bent.
- Lift your hips off the mat, creating a bridge with your body.
- Roll over one shoulder, keeping your weight on your opponent to disrupt their control.
- Use your momentum to return to a neutral position or gain an advantageous position.
3. Fireman’s Carry
The Fireman’s carry is a dynamic exercise for wrestling that provides a powerful takedown option.
This technique involves getting underneath your opponent’s center of gravity, lifting them over your shoulders, and taking them down to the mat.
Wrestlers benefit from the Fireman’s carry as it diversifies their offensive repertoire, catching opponents off guard and creating scoring opportunities.
How to do it?
- Start by grabbing your opponent’s wrist and triceps on one side.
- Lower your level, stepping forward with the same-side leg and getting underneath your opponent’s center of gravity.
- As you lift, sweep their leg with your opposite arm, bringing them over your shoulders.
- Control the descent, ensuring a safe and controlled finish.
4. Front Headlock Drills
Front headlock drills are beneficial for wrestlers in both offensive and defensive scenarios.
By securing a front headlock, wrestlers can control their opponent’s movement, set up various attacks, and create opportunities for scoring.
Additionally, proficiency in front headlock techniques enables wrestlers to defend against their opponents’ attacks and maintain control during intense exchanges on the mat.
How to do it?
- From a neutral position, secure a front headlock by wrapping your arm around your opponent’s head and grabbing their chin or neck.
- Maintain pressure and control by keeping your weight on them.
- Practice various setups, transitions, and attacks from the front headlock position.
5. Double-Leg Takedowns
Double-leg takedowns are among the best workouts for a wrestler’s offensive arsenal.
By explosively driving forward and shooting for both legs, wrestlers can effectively take their opponents down to the mat, scoring points and gaining control.
This versatile move is crucial for wrestlers seeking offensive dominance and provides a reliable method for initiating attacks during a match.
How to do it?
- Start in a wrestling stance, level change by bending your knees.
- Drive forward explosively, leading with your head and shooting for both of your opponent’s legs.
- Secure a grip around their legs, lifting and driving them to the mat.
6. Chain Wrestling Drills
Chain wrestling drills offer wrestlers the ability to seamlessly link together a series of moves, transitions, and techniques.
This skill enhances a wrestler’s adaptability and ability to react quickly to their opponent’s movements.
By developing fluidity in their wrestling sequences, athletes can maintain constant pressure, create openings, and capitalize on strategic opportunities throughout a match, making them more unpredictable and challenging to counter.
How to do it?
- Chain wrestling involves connecting multiple moves seamlessly.
- Practice transitioning between different techniques, such as takedowns, escapes, and reversals.
- Develop muscle memory to smoothly flow from one move to the next, adapting to your opponent’s reactions.
Over To You
So, there you have it – the powerhouse exercises every wrestler should have in their arsenal.
Are you ready to level up your sprawls and perfect those front headlock drills?
How about surprising your opponents with a well-timed Fireman’s carry or chaining together moves that leave them guessing?
Now, we want to hear from you.
Which of these exercises are you most excited to incorporate into your training routine?
How have these wrestling drills transformed your performance on the mat?
Are there any other exercises you swear by that we haven’t covered here?
We’re all ears, and the wrestling community thrives on sharing insights and experiences.
