Weight Lifting For Wrestling

The term "weight lifting" specifically refers to the lifts contested in an Olympic lifting competition- the clean and jerk and the snatch. Although these happen to be two great 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 thorough background with the Olympic lifts and the fact that they are two of the most complicating lifts to learn. However, I have been able to effectively 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 favorite lift the wrestler's I train like to perform when looking to increase their power. I feel it is just as effective at developing explosive hips as a traditional clean but it's easier to learn.

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

Stabilizers: n/a

Setup: Grab the handles, lift the log off the ground while maintaining a flat back and position it against your hips with your knees slightly 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 effort to complete a rep that you're struggling with. This does nothing but put you at risk for serious injury.

Wrestler Usage: The log clean is another great way to develop powerful triple extension. Because the weight you'll be using is going to be considerably heavier than the med ball used for a lot of plyometric exercises, it will help to train you to be explosive against large external resistances (ie it will help you be more explosive when looking to lift/throw an opponent and return an opponent to the mat after they stand up).

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

This exercise is performed basically the same way as a traditional jerk would be only with a dumbbell. I like using dumbbells to mimic traditional Olympic lifts for a couple reasons. One, they're faster. When you only have a certain amount of time to get a lift in, putting a dumbbell back and grabbing a different one goes a lot quicker than changing 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 help catch a weight when you're bringing it down will greatly decrease your chances 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 perform 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 begin to transfer the momentum that you've generated from your lower body to the arm you're holding the dumbbell with. Quickly press the weight overhead while you simultaneously squat back down to help catch the weight in a locked out, overhead position. The focus of this exercise should be to move the dumbbell from your shoulder to a locked overhead position as quickly as possible. You should not have to struggle to lock your elbow out; it should be one quick motion from your shoulder to overhead.

Wrestler Usage: The DB push press is another great way to develop coordination and power throughout the body. Using an exercise that requires you to produce 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 traditional snatch would be. The single arm dumbbell snatch is great not only for training explosive hip extension necessary for better sprawls, faster takedowns, and more powerful throws, but also for developing 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 perform a max vertical jump while simultaneously ripping the dumbbell up overhead. Finish with the dumbbell locked out over your shoulder. You should not have to press the dumbbell at all at the top; the Dumbbell Snatch should be one fluent, powerful movement.

Wrestler Usage: The applications are very similar to the Dumbbell Push Press. The Single Arm Dumbbell Snatch is great at developing full body stability, especially in the shoulder. This will help keep your shoulders healthy and feeling as good as they can during 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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Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com