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A wrestler’s guide to weight training

When it comes to wrestling, you tend to find that a lot of beginners will skip out on weight training because they are worried about lifting weights and increasing their muscle mass, which would consequently bump them up to another weight class. Where this might make sense on the face of it, experts beg to differ. Consider the comments of Kevin Jackson who is a national freestyle coach in USA Wrestling, and said, “a wrestler should always be on a weight training program – if not to get stronger, then to maintain strength and health throughout the year”.

Weightlifting does not necessarily mean you are going to gain weight. If you lift heavy weights and increase your calorie intake, then, yes, you will gain weight as a result of that. On the other hand, if you adjust the amount that you lift and the amount you eat, then this can go towards helping you maintain or even lose weight. If you aren’t looking to get bigger then you are going to need to lift lighter weights and then increase the number of reps that you are doing per set.

Do You Have Access to Equipment?

Another reason why a lot of wrestlers don’t engage in weight training is that the gyms that they are training at do not have enough facilities to support a good weight training session. If this is the case, then you may want to join a gym that can support you although going from one gym to another can be exhausting and the price of memberships can steadily climb. As such, you should consider simply buying the equipment yourself, so you have easy access to it at home.

You don’t have to spend a lot to get access to the right equipment as there are several different websites out there that offer deals on gym equipment which you can take advantage of. There is currently a home gym equipment sale at Mirafit, so be sure to head over here if you want to gain access to different equipment at a reasonable price.

Good Exercises for Wrestlers Weight Training

There are several different exercises out there, so which ones are best for wrestlers? They include but are not limited to the following:

  • Overhead Squat

If you are going to be doing this, then be sure to hold the bar overhead with a wide grip. Afterwards, you want to squat down with control, all whilst keeping your knees behind your toes. Once completed you should drive upwards again to where you started.

  • Hang Shrug

Grip the bar so that it is just outside of the athletic stance and begin so that it is just above the knees. Explode by forcefully extending your hips, ankles and knees.

  • Pull-Ups

Grasp at the bar overhead with an overhand grip. Pull your body up until your chin is over the bar. Afterwards, be sure to lower yourself down with control until your arms are straight.

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