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Twelve Essential Strength Exercises for Wrestling

By Dustin Myers, Max Effort Muscle, 06/22/18, 12:00PM CDT

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After you familiarize yourself with the exercises, get started with one of the programs - beginner through advanced - below

As a strength coach for elite wrestlers I am constantly tasked with finding exercises that will build explosive strength in the areas where my athletes need it - primarily the legs, hips, back and core. Hang Cleans are a specialty movement that require expert coaching and oversight to master -  something that is typically lacking in a high school weight room.

The Squat is truly the king of all exercises, but a split-squat variation with dumbbells is safer for the lower back, can be done without a spotter (key for large groups of athletes) and because of the balance and lateral stability required on the mat, is more applicable to wrestling.