Kettlebell Training for Wrestling

When coaching or training for a sport, finding new and effective methods of training can be difficult. A lot of people overlook kettlebells, which are weights in the shape of a bell with a handle. They build strength in many kinds of athletes, including wrestlers.

  1. Grip

    • One of the most basic strengths that athletes can develop is the strength of their grip, which is essential for a wrestler. To build grip, find a kettlebell with a thick handle and flip the kettlebell with one hand. This will quickly build forearm strength and hand speed. Do at least 20 of these with each hand.

    Power Cleans

    • Dynamic lifts like the power clean build explosiveness and all-over body strength. Grip the kettlebell on the ground with the handle straight up and your palm facing toward you. Lift quickly, keeping the kettlebell close to your body and keeping your legs in squat form. Bring the kettlebell up to your chin in proper power clean form and slowly lower the kettlebell back to the ground. Do sets of 10 or 12 to build power. Don't do more than four sets in a workout.

    Half Circles

    • To build abdominal muscles, use a lift called the half circle or the half moon. To do this lift, bend at the hips until your upper body is 30 degrees short of perpendicular with the ground. Grip the kettlebell so that your palm is facing to your left or right. Put your other arm behind your back. Now keeping your arm straight, rotate your whole upper body as far to the same direction as the arm you are using. There will be stress on your arm. If it is too much, use less weight or bend your elbow. Do both sides of your body. Do sets of at least 20.

    More Core

    • This lift will work your obliques and your traps. Stand with your legs spread a little farther than shoulder width apart. Grip one kettlebell in front of you, with your palm facing toward you, arm hanging straight down. Take your other arm and put it on your hip. Keeping your arm straight, lift the kettlebell in a long arc until it is over your head. Do sets of 8 or 10 on both sides.

    Throws

    • Throwing is a way to build explosiveness and speed. Stand in the same stance as the previous lift, but this time bend your knees so the kettlebell drops between your knees. Explode upward keeping your arm straight and throw the kettlebell backward over your head. Keep your arm and back straight. Do 10 to 15 repetitions.