6 Bodyweight Exercises For Wrestling To Become A Ring Legend

Have you ever wondered if you can get stronger without lifting those heavy weights?

Well, guess what – you totally can.

Today, we’re going to talk about the best bodyweight exercises made just for wrestling.

It doesn’t matter if you’re a newbie or a pro wrestler, these moves are gonna amp up your skills.

So, who’s pumped to learn some awesome bodyweight exercises for wrestling?

Let’s get talking:

At-Home Bodyweight Wrestling Exercises & Workouts

Let’s take a look at the best bodyweight core exercises for wrestling:

1. Handstand Push-Ups

Handstand push-ups are fantastic for building upper body strength, particularly in the shoulders, arms, and upper back. They also engage your core muscles for stability.

The inverted position helps improve balance and body awareness, which are essential for maneuvering opponents in wrestling.

How to do it?

·  Start in a plank position with your hands shoulder-width apart.

·  Walk your feet towards your hands, lifting your hips into the air.

·  Kick your feet up against a wall or perform a free-standing handstand.

·  Lower your body by bending your elbows until your head nearly touches the ground.

·  Push through your palms to return to the starting position.

2. Bodyweight Squats

Bodyweight squats are excellent for developing strong legs and a stable lower body.

They work the quadriceps, hamstrings, and glutes, enhancing your ability to generate power from your lower body during wrestling movements.

Additionally, these are among the best bodyweight workouts for wrestlers that promote flexibility and joint mobility.

How to do it?

·  Stand with your feet shoulder-width apart.

·  Engage your core and keep your chest up as you lower your hips back and down.

·  Bend your knees and lower your body until your thighs are parallel to the ground.

·  Keep your weight on your heels and push through to stand back up.

3. Knee Tuck Jumps

Knee tuck jumps are dynamic bodyweight exercises for wrestling that enhance explosive power in your legs.

By bringing your knees towards your chest during the jump, you’re working on hip flexor strength and improving your ability to quickly lift your legs, useful for takedowns and evasive maneuvers in wrestling.

How to do it?

·  Begin in a standing position with feet hip-width apart.

·  Jump up explosively, bringing your knees towards your chest.

·  Extend your legs back out before landing to absorb the impact.

4. Crab Walks

Crab walks are effective for building endurance in the arms, shoulders, and core. This exercise also improves coordination as you move in a unique and challenging position.

The engagement of multiple muscle groups makes it beneficial for overall functional strength in wrestling scenarios.

Related: Best exercises for arm wrestling

How to do it?

·  Sit on the ground with your hands behind you, fingers pointing backward.

·  Lift your hips off the ground, creating a table-like position.

·  Walk backward or sideways by moving your hands and feet in opposite directions.

5. Alligator Crawls

Alligator crawls are dynamic full-body at-home exercises for wrestlers that enhance muscular endurance and coordination.

This movement pattern mimics the wrestling stance, making it particularly relevant for sports-specific conditioning.

The core engagement in alligator crawls also contributes to better stability during wrestling maneuvers.

How to do it?

·  Start in a plank position with straight arms.

·  Crawl forward by moving your opposite hand and foot simultaneously.

·  Keep your core tight and maintain a low position close to the ground.

6. Circle Shuffles

Circle shuffles are excellent for improving lateral movement and agility.

This bodyweight wrestling exercise targets the muscles responsible for quick side-to-side transitions, vital for evading opponents and maintaining a strong defensive stance in wrestling.

The low stance during shuffling also strengthens the leg muscles, promoting better stability.

How to do it?

·  Stand with feet shoulder-width apart and knees slightly bent.

·  Shuffle in a circular motion by taking small steps with quick lateral movements.

·  Keep your hips low and stay light on your feet.

Final Verdict

Here’s a bunch of bodyweight exercises for wrestling that can turn you into a ring legend.

Did you ever think getting fit could be this fun and easy?

Now you’ve got a bunch of new moves to try out.

So, who’s excited to hit the mat and show off their wrestling prowess?

Go on, give these exercises a go, and let the ring be your playground.