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Weight Lifting Wrestling
By Mike Jesowshek
There
is a lot more to wrestling that just being strong and weight lifting. Being in the weight room every day is just
the start to become a great wrestler.
You must also have good endurance.
Weight training in wrestling really consists of three main pieces of
equipment. The three main pieces of
equipment are barbells, kettlebells, and dumbbells. By using barbells you can do some of the main
core exercises: bench press, squats, and deadlifts. Training with dumbbells allows you to select
exercises based on their similarity to actual movements that occur during
wrestling. Dumbbells require a lot more
balance and balance is important for optimal performance. Some good wrestling dumbbell exercises are DB
raise to armpit, upright rows, bent over rows, squat to push press, lunges,
lateral raises.
There
are four categories of physical attributes that can be increased by using
kettlebells. Grip strength increases greatly
while using kettlebells. While wrestling
grip is a huge part in getting a hold of your competition. You also get strength endurance out of using
kettlebells. To get full strength
endurance out of kettlebells you should build up a high rep count. Start with 5 and work your way up to 20 reps
over time. Endurance takes more time to
build than strength does. Core strength
is also gained out of using kettlebells.
Core muscles include everything from the top of your legs to the bottom
of your chest. An excellent exercise for
wrestlers to use is to stand with a wide stance and circle the bell around your
body passing it from hand to hand as you go.
Doing figure 8’s between your legs and reverse
the direction often. The faster you move
and the more often you reverse the direction, the more core strength you will
gain. Explosive power is the final
benefit of using kettlebells. It is the explosive
lifts that cause the greatest forces to be transferred to the hand, core, and
posterior chain. Of all the tools used
to weight train for a wrestler, kettlebells are obviously the most beneficial.
A
complete wrestling athlete will have excellent speed, muscular and aerobic
endurance, superior joint strength and flexibility, and awesome power and explosiveness. You can get bigger gains by using the above
equipment instead of those useless machines that are taking over gyms across
the country. Being as lean as you possibly
can is critical in the wrestling world.
Cutting must be taken into a huge consideration. To start cutting it is best to lift with high intensity
and wear and a lower calories diet to lose as much weight as possible. I hope you wrestlers take this information
into consideration and use it to succeed and become your best.
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