Power Weight Lifting

The term “weight lifting” specifically refers to the lifts contested in an Olympic lifting competition- the clean and jerk and the snatch. Although these occur to be two outstanding ways to increase a wrestlers’ power, I have observed that the wrestlers that I train struggle to learn the proper technique. I blame this on the fact that I do not have a indepth background with the Olympic lifts and the fact that they are two of the most complicating lifts to learn. However, I have been competent to efficaciously use derivatives of these lifts to increase the power in wrestlers. Below I will detail the top three.

Weight Lifting for Wrestling Exercise 1- Log Clean

The log clean is by far the bestloved lift the wrestler’s I train like to carry out when looking to increase their power. I feel it is just as effective at manufacturing explosive hips as a conventional clean but it’s having little impact to learn.

Muscles Worked: Hamstrings, Glutes, Calves, Low Back, Shoulders

Stabilizers: n/a

Setup: Grab the handles, lift the log off the ground while preserving a flat back and position it versus your hips with your knees somewhat bent and your hips driven back.

Execution: Drive your hips forward while simultaneously rolling the log up your chest. As the log reaches the top of your chest drive your elbows up toward the ceiling and stand in an upright position with the log resting on the top of your chest. Lower the log back to your hips and repeat for reps. Never bend at the back in an venture to finish a rep that you’re engaged in a struggle with. This does not one thing but put you at risk for severe injury.

Wrestler Usage: The log clean is another outstanding way to formulate powerful triple extension. Because the weight you’ll be using is going to be substantially heavier than the med ball used for a lot of plyometric exercises, it will aid to train you to be explosive versus huge external resistances (ie it will aid you be more explosive when looking to lift/throw an contestant and return an contestant to the mat after they stand up).

Weight Lifting for Wrestling Exercise 2- Single Arm Dumbbell Push Press

This exercise is performed fundamentally the same way as a established jerk would be only with a dumbbell. I like using dumbbells to mimic conventional Olympic lifts for a couple reasons. One, they’re faster. When you only have a sure amount of time to get a lift in, putting a dumbbell back and grabbing a dissimilar one goes a lot quicker than altering plates. Two, I feel they’re safer when only using one arm at a time. Having a hand free to redirect a falling weight from overhead, or to aid catch a weight when you’re bringing it down will primarily decrease your probabilities of injury.

Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulder

Stabilizers: Core, Muscles of Rotator Cuff

Setup: Position a dumbbell on your shoulder as though you were going to carry out a single arm dumbbell overhead press.

Execution: Perform a dip with your legs much like you would do before performing a vertical jump. Drive the weight up by attempting to jump off the ground. At the peak of your leg drive when you’ve reached triple extension start out to transfer the momentum that you’ve generated from your lower body to the arm you’re keeping the dumbbell with. Quickly press the weight overhead while you simultaneously squat back down to support catch the weight in a locked out, overhead position. The focus of this exercise must be to move the dumbbell from your shoulder to a locked overhead position as speedily as possible. You must not have to struggle to lock your elbow out; it will have to be one quick motion from your shoulder to overhead.

Wrestler Usage: The DB push press is another outstanding way to invent coordination and power all around the body. Using an exercise that requires you to create maximal power from the lower body and transfer it to the upper body will directly carry over to faster, more powerful leg attacks, snap down go behinds, and stand ups.

Weight Lifting for Wrestling Exercise 3- Single Arm Dumbbell Snatch

The single arm dumbbell snatch, much like the single arm dumbbell jerk, is, for the most part, performed the same way as a traditionalisti snatch would be. The single arm dumbbell snatch is outstanding not only for training explosive hip extension necessary for better sprawls, more quickly takedowns, and more powerful throws, but likewise for fabricating both shoulder and core stability.

Muscles Worked: Quads, Hamstrings, Glutes, Calves, Shoulder, Traps

Stabilizers: Core, Muscles of Rotator Cuff

Setup: Hold a dumbbell in one hand in front of your hips with your knuckle out.

Execution: Perform a dip with your legs much like you would do before performing a vertical jump. Explode off the ground in an effort to carry out a max vertical jump while simultaneously ripping the dumbbell up overhead. Finish with the dumbbell locked out over your shoulder. You ought to not have to press the dumbbell at all at the top; the Dumbbell Snatch must be one fluent, powerful movement.

Wrestler Usage: The apps are very similar to the Dumbbell Push Press. The Single Arm Dumbbell Snatch is great at developing full body stability, peculiarly in the shoulder. This will support keep your shoulders healthful and sentiment as good as they may for the duration of the season. Additionally, this exercise will improve the speed and effectiveness of your throws, leg attacks, mat returns and stand ups.

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Power Weight Lifting Picture

Power Weight Lifting Photo

Power Weight Lifting Photo