Best Weight-Room Exercises for Wrestling

It's important to spend adequate time in the weight room for improving your strength, and it's even more important that what you do can apply to the mat. Here are some of the best lifts that transfer a lot for me to wrestling!

1. Squat

Image credit: Drobot Dean - stock.adobe.com

One of the best exercises for wrestling is the good old squat. The squat builds your quads, hamstrings, and glutes all at once, allowing you to both get lower and build stamina and strength in your stance. Make sure that when you are squatting you use your full range of motion with your glutes going as low as possible to the ground. The squat also translates directly to picking up your opponents in the double leg.

There are a few variations of the squat, including back squat (the bar resting on your traps) and the front squat (bar resting on your shoulders/clavicles). The back squat is great for a fireman's carry if you are picking them up. The front is squat is great for wrist strength if you are holding the bar like so:

I did a lot of back squats in my offseason this year (10 reps, heavy weight) and I noticed a huge difference in both my body composition and my wrestling. I was able to pick up my opponents much easier and I had a lot more control and ease in my stance.

Image credit: Patrick Wong https://tempo.fit/blog/how-to-position-your-arms-for-a-barbell-front-squat

2. Deadlift

Image credit: Spencer Cawley https://www.soletreadmills.com/blogs/news/sumo-deadlift-vs-regular-deadlift-which-is-harder-what-muscles-do-they-work?s

A very popular lift but one overlooked in wrestling, the deadlifting has many benefits that you can apply to the mat. First, the deadlift builds grip strength. Holding onto the barbell and lifting the weight will require your palms to not slip and enhance your grip, making it easier for you to clear ties and control wrists in a match. Deadlifts are also great for picking up your opponent in parterre.

Deadlifts also teach you how to properly engage your core and legs, rather than your back. Deadlifting can strengthen your back by teaching you to use the proper muscles instead of straining yourself as well, preventing injury when wrestling.

3. Hang Power Clean

Image credit: https://www.youtube.com/watch?v=DaKC_BEN5bk

Hang power cleans are great for explosiveness. The quick movements will allow you find both balance and speed in your shots and finishes. It is also great for upper body engagement and will allow your body to find coordination, as this is a whole body movement. Hang power cleans will help you transition quicker from your shot entry to the finish, as the double leg finish is similar to racking the power clean barbell.

4. Rows

Image credit: https://www.puregym.com/exercises/back/rows/pendlay-row/

Rows are great for building back strength and engaging your core. This builds your back, allowing you to keep a better stance while still being offensive. Rows also help with setups, making it easier for you to arm drag or knee pull. Your back, strengthened by rowing, can allow you to dominate the tie ups, especially collar ties, and snap down your opponents with more strength.

Rows also build shoulder mobility and strength, preventing you from injury. Overall, rows build back strength and allow you to overhook and underhook with more strength.

5. Lunges

Image Credit: https://www.hingehealth.com/resources/articles/lunge/

Finally, one overlooked exercise beneficial for wrestling are lunges. You can do this with dumbbells in your hand or a barbell in front or on your back. Lunges help strengthen your calves and hamstrings, and particularly the micro-muscles in your legs. Lunges will help you balance. Basically a stance, doing lunges will improve your stability and balance, allowing you to move with more ease on the mat and get into compromised positions with deep fakes and level changes.

I hope these workouts can give you some inspiration and help you in the weight room!