Start Strength Training For Wrestling

Total body strength is critical for wrestling, but if you were to break down the most important muscle groups when you start strength training for wrestling, they would have to be the upper body pulling muscles and the lower body pushing muscles. The exercises discussed below can help give you a major boost in your overall power and explosiveness for your wrestling takedowns.

1. Squats. Squats are a great total body strength workout, particularly for your lower body. Make sure you keep the weight centered on your shoulders (not your neck), lower your weight until your knees are past a 90 degree angle, then stand straight back up. Keep your back straight, and don't let your knees come forward past your feet.
2. Box Jumps. Box jumps are exactly what they sound like—jump up on top of a wooden box with both feet, then back to the ground, as fast as possible. This is great strength training for your lower body, as well as a great cardio workout.  After all, the guy who gets tired last is frequently the winner in even wrestling matches.
3. Kettlebell Swings. This will build a lot of explosive power in your hips, which is great for clinch wrestling. Start with the kettlebell on the ground in front of you as if you were about to hike a football. Let it swing back when you pick it up, then straighten your legs and push your hips forward to swing it up to shoulder height. Do not use only your lower back muscles by moving at the waist, as this can cause significant risk of injury.
4. Pull-ups. Using pull-ups for training will build a lot of strength and muscle endurance in your upper body pulling muscles. If you want an added challenge, wear a weighted belt or vest while doing them.
5. Upright Rows. Stand straight with your knees slightly bent, holding a weighted bar in both hands (palms facing in). Using primarily your shoulders, lift the weight straight up (keeping it close to your torso) until you are holding it just below your chin, then lower it back down to your waist.