Getting tired of your repetitive exercise routines? Well, if you haven’t tried wrestling workouts to mix up your everyday regimen, now’s the time to start. Wrestlers aren’t the only ones who can benefit from a good wrestling workout.
You’ll find dozens of wrestler’s home workouts online — some of them good and some of them…not so much.
Today, we’re giving you 5 easy examples of wrestler’s exercises you can try at home.
5 Wrestling Workouts to Try at Home
Strong arms and shoulders, toned back muscles, and improved grip — these are just some of the benefits you can gain from doing pull ups. To do a pullup, you first hang onto a pullup bar with your palms facing away from your body. You then try to pull yourself up until your chin is above the pullup bar.
Pull Ups are different from chin ups, as chin ups require your hands to be facing toward your body. They also hit an entirely different muscle region.
Beginners can use a machine to assist them with their first pullup, and they’ll still get benefits from these variations.
Total Shape has tons of arm workout guides you can read and learn from up on their site, so make sure to visit them before starting a new regimen, to avoid unwanted accidents.
Performing deadlifts helps improve your core strength, core stability, and posture. It’s also great for boosting your body’s fat-burning functions, helping you burn fat faster. If you’re trying to improve your grip strength, deadlifts are perfect for the job, as it strengthens your fingers, forearms, and shoulders.
Additionally, deadlifts are great for toning leg muscles and glutes, as well as your lower back. Just make sure you’re doing them right, or else you’re putting yourself at risk of an injury.
Here’s a video on how to do a proper deadlift.
3. Iso Chest Press
The iso chest press is the best exercise to develop upper body strength and stability. It’s similar to a bench press, in the sense that they both work the same muscle groups. But each person is different, so one might prefer chest presses from the bench press. If you want to benefit from both exercises, you can use them alternately. Otherwise, you can choose the one that feels most comfortable to you.
4. Zercher Squats
The Zercher squat is a great squat variation that challenges the upper back, quads, and core. It’s a front-loaded exercise, with the barbell placed in front of the body, between the creases of your elbows.
Some people like to use paddings or wear a long sleeve shirt when doing a Zercher squat, to prevent the barbell from slipping through their arms. Make sure you have a spotter to assist you during this workout to avoid any injuries.
5. Dumbbell Shrugs
If you’re suffering from chronic neck pain, bad posture, and weak upper back muscles, practicing dumbbell shrugs is a great way to improve your condition. If you’re new to this exercise, we recommend that you start with 5 to 8-pound weights to avoid shocking your muscles. You can slowly work yourself up from there once you develop more strength.
When doing this exercise, make sure you carefully lift your shoulders before dropping them back down in the same vertical direction to avoid injuring yourself.
How to Avoid Injury
Working out is great and can provide you with tons of benefits from muscle development to a boost in health — but only when you do it safely. There’s no point in exercising if you only end up with a bad injury.
Before beginning your routine, it’s good to do a few minutes of warm up to give your muscles time to get ready for your workout. In a similar way, you should also allow your muscles to cool down at the end of your routines. Do a couple of stretches before hitting the showers.
If you’re a beginner at working out with weights, we recommend you start with small weights before moving on to heavier ones. It might feel like you’re doing more for your muscles, but in reality, you’re actually putting yourself in danger.
To make the most out of your workouts, you might also want to consider taking supplements for muscle gain and energy. There are dozens of options available for you online. If you’re not sure which one to get for your training, here’s a great guide to help you make the best decision.