Lower-Body Workout For Wrestlers

Lower-Body Workout For Wrestlers

By: Ben Boudro

Provided by: STACK

Based on my experience as a college athlete and as a strength coach, I am certain that lower-body lifts are the most important for any athlete.

If you have ever wrestled a full match, you know how important it is to have a strong and explosive lower body. Think of the best wrestlers in the world, like Jordan Burroughs or Brent Metcalf. When they get in a shot, they finish. A lot of it is technique, but the other part is just having sheer strength and power to blast through a double leg and move your opponent off his feet. Basically what I'm saying is, friends do not let friends skip leg day.

This lower body workout for wrestlers (in the video) is advanced, but you can do it. Get a partner or coach to spot you. The most important part of the workout is your form. If you need to back off the weight a little bit, swallow your pride and do it. In time you will get the weight up the right way.

Give this workout a shot and get your legs looking like tree trunks next season.

Lower-Body Lift

Workout:

• Barbell Back Squat + 1/2 - 4x12,10,8,6
• 2 DB RDL - 4x8
• Windshield Wipers - 4x8 each side
• Goblet Rear-Foot-Elevated Split Squat - 3x6 each leg
• Explosive Lunge - 3x6 each leg
• Vail Slide Pikes 3 X10

Circuit:

• Prowler Push
• Prowler Drag
• Band Power Steps
• Partner Push Front Lunge X1:00, X:30 sec
• Partner Push Lateral Lunge
• KB Swings