How to Exercise for Wrestling

Wrestling competitively requires dedication and a winning spirit of wanting to maintain a strong and healthy body throughout your career. Working out with your team achieves that dedication and spirit, but putting in a small amount of extra exercise time at home can help you get that championship trophy.

Instructions

    • 1

      Begin with standard push ups, about 20 every night before you brush your teeth. The standard push-up builds your chest and arm muscles, as well as most of your upper body.

    • 2

      Alternate the standard push ups with the diamond push ups, which really isolate the upper body muscles. The diamond push up requires that you touch your two forefingers and thumbs together to form a diamond. Get in a standard push up position with the diamond shape hands directly under your chest and go down, touch the chest to the knuckles and push up, keeping the elbows out at the same time.

    • 3

      Find a set of parallel bars and do 20 dips, up and down. The tricep muscles get completely worked and built strong. As you build your body from the parallel bar dips, notice how much more effective you pull your opponent in wrestling.

    • 4

      End the exercises with the wrestler stance, holding it as long as possible. Keep your buttocks low as if sitting on a toilet. Once the muscles burn to the put you can no longer hold the stance, you need to stop. Time this exercise and notice your improvement by being able to hold the stance longer each time.

    • 5

      Stretch fully after doing all theses exercises. Staying limber means winning and staying fit throughout your wrestling career.