GrapplerStrength.com polled some of the top strength and conditioning professionals in the world to find out their favorite wrestling-specific strength exercises.  Our poll yielded most of the exercises that our own GrapplerStrength.com coaches use with high school and college wrestlers…

TOP STRENGTH EXERCISES FOR WRESTLERS

1. Squat: Back/ Front

2. Deadlift: Trap Bar/Olympic Bar

3. Power Clean

4. Weighted Pull-Ups/Chin-Ups

5. Thick Bar Pull-Ups/Chin-Ups

6. Weighted Dips

7. RDL/Low Rack Pulls

8. Glute-Ham-Gastroc Raises

9. Reverse Hyperextension

10. Dumbbell Chest Press

11. Push Press

12. Pistol Squat (with DB/Kettlebell)

13. One-Arm Snatch

14. T-Bar Back Rows

15. High Pull

16. Farmers Walks with various objects

17. Dumbbell Hammer Curls/Thick Bar Reverse Curls

18. Standing Thick Bar Shoulder Press

19. Weight Vest Thick Rope Climbs

20. Olympic Bar Floor Press

            Review the list of strength exercises that our coaches selected and you’ll quickly realize that these exercises don’t require a large weight room or expensive machines or equipment.  You do need some type of quality power rack or half-rack for squatting or benching safely and we really recommend you purchase a full-commercial quality glute-ham raise since we love that exercise for maxing posterior chain strength.  But most of the exercises simply require a bar, dumbbells, plates, collars and a dip belt!

            Notice the number of ground-based, multiple-joint, compound exercises on the coaches list.  Ground-based is exactly as it sounds – you’re performing the exercise with your feet on the ground.  Multiple-joint, compound simply refers to working more than one muscle group simultaneously!   For instance, the squat targets the quadriceps, glutes and hamstrings (if we descend deep enough!).  Ditto for the Pistol Squat.  The same for the upper body exercises – more than one muscle group is worked! You get a lot of “bang for the buck” with this grouping of exercises.

            Notice the emphasis on “power exercises”!  The power clean, push press, one-arm snatch and high pull – all made our coaches poll.  If you haven’t been performing these four exercises as part of your wrestling strength and conditioning program, we strongly encourage you to do so!

            Finally, you’ll notice at least six exercises selected by our coaches that strengthen the posterior chain muscles – the hamstrings, glutes and spinal erectors.  You won’t win a lot of wrestling matches if you’re woefully weak in these muscles.  The squat, deadlift, RDL, glute-ham-gastroc raise, reverse hyperextension and pistol squat will help develop the type of lower-body strength and power you need to excel in wrestling!

            GrapplerStrength.com would like to extend thanks and appreciation to all of the coaches who took the time to respond to our poll.  Your responses will no doubt help improve the strength and conditioning programs for a lot of wrestling coaches around the country!  Kudos to all of these dedicated strength and conditioning professionals.