BEST Bodyweight Exercises For Wrestling | WORKOUTS YOU CAN DO AT HOME!
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- Опубликовано: 14 июн 2024
- Strength Coach Dane Miller breaks down the best bodyweight exercises that wrestlers can add to their workouts whether they are at home or do not have access to a gym.
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Intro - 0:00
Why do Bodyweight Exercises? - 0:32
Exercise 1 - 2:18
Exercise 2 - 3:51
Exercise 3 - 5:37
Exercise 4 - 7:15
Wrestling Strength Program - 8:52
Exercise 5 - 9:15
Conclusion - 10:40
#wrestling #matstrength #strengthtraining
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5.Dips
4. handstand push-ups
3.pistol squats
2.pull-ups
1.Knee tuck jumps
youre a legend Sir turd
I want to start wrestling, I'm actually preparing myself with high reps calisthenics and some drills with my sister
Don't hurt sister.
Wrestling season sucks at first but it’s ok
wrestling will be the most fun sport you will ever do
wrestling is honestly amazing. it builds character, gets anger out, and it increases control and strength. best decision i made
He’ll ya Daniel make sure u learn how to check peoples oil when they shoot on you
More bodyweight for wrestling, man you are a gem.
Great suggestion!
@@GarageStrength I know it sounds silly or obvious but after Dustin won agasint Conor and his coach revealed at home body weight training program. That was so amazing.
So apologies for the excitement when I saw you did something similar with this.
@@unknowninfinium4353 No biggie man. Love the idea. Phil Daru makes really good videos 💪
"This is even a movement that you can do in a hotel room"
*starts breaking things*
😂😂
🤣🤣🤣🤣🤣
😂😂🤣
This channel is brilliant. I'm from a country where wrestling is nonexistent & I've been looking for exactly this content for a long time. Following these wrestling s&c routines can be useful for so many other physical pursuits. The fact that Dane looks like a tank is encouraging coz that's what I'm going for as well haha
Glad you enjoy it!
good luck taking bullies on the ground and choking them in a fight, watch out for friends to help him so learn some standup fights
What makes wrestlers so tough is not just strength but the constant grind and grit it takes to battle through extreme hard situations, you need to find someone to grapple with that is competitive and will push you to places you haven't been and learn to over come them
It’s true, body weight exercises can do phenomenal work for you. I used to train Parkour and it was a massive all around exercise method using only my body weight for everything. Explosive power from takeoffs in tight spaces, upper body strength from using only muscles to lift your hanging body weight up a wall, extreme cardio from running without stopping and hopping walls, etc…I was really surprised to see how similar these movements and workouts in the video are to what we trained. Awesome video and knowledge you shared!
I've done boxing for a while now. And I want to learn wrestling so bad lol. It's a badass sport. Like the manliest sport. Thank you for this, I'm putting into my boxing workout now too.
Surprised to not see burpees on the list. Great conditioning abs trains the sprawl well. Also, iron chairs to train the stance
Great point!
Im a coach too well boxing coach and many times these exercises just fly over our heads when building a program especially if you work 16 to 22 hours a day like me.
@Joseph Palmer exactly and its annoying cause sometimes you forget the best fundamentals
@@erikbritz2637 I'm not a coach but I've been working out for a long time and I also tend to forget some key exercises that are out of my main go-to moves from time to time.
Dn't know about working the sprawl, you gotta do a proper push up with burpees, a sprawl doesn't take the form of a push up.
Fascinating watching this and knowing that this place has been in my backyard in berks and most of my friends became champs through you so thank you for that and helping the area become great
Very cool! We are always welcoming new members if you want to check us out 👍
These are good for all styles grappling it helped my wrestling and jiujitsu and i will show my students
GREAT INFO!!!!!!!!!! VEERY INFORMATIVE & EFFECTIVE. Im a coach and forward your videos to my college son and HS wrestlers. Keep up the good work guys!!
Thank you! Respect! 💪💪💪
I just went to my schools open mat for the first time definitely had a lot of fun and will sign up when the season starts will be trying slightly less difficult variants
This was so helpful, I'm a submission grappler and with the pandemic I've I've trying to figure out how to better my game consistently in this no mat downtime
Great info man! Gonna start doing these🙌🏼
Go for it!
Good video as always..Great Gamma, Herschel Walker, etc are good examples of bodyweight training strength
Yes they are 💪
As an Indian I feel proud to see gama being used as an example 😁😁
Wonderful and helpful video👏👏
Glad it was helpful!
wrestlers always have the best body . super fit and clean
Daniel Cormier? 😂
hey man DC looked good for a while 😂 maybe not the most slim guy but still a hell of an athlete
@@ezralee4370 Yep,when u see him on the streets you would not realise that he's one of the most dangerous people on the planet
@@RickGrimes__ he looks like a nice, caring dude Little did you know he was the one of the lethal UFC fighters in history
@@mikeyyy4021 yes indeed brother
Want to GET STRONGER as a wrestler? Try our FREE WRESTLING STRENGTH Workout 💪
👉 www.garagestrength.com/pages/wrestling-programming?YT&Video&Wrestlingland&BWBandWrestling
@Fred Forbes 2 of those yeah, but we've had good success with headstand push ups for athletes that can do them
By busting out 20-25 pull ups did you mean doing it in a strict wide grip form in just one set.
Can I start wrestling at 20? If so where can I go to start
Thank you for this. Going to get on the handstand push-ups with this 110 kg body, let's gooooo!
Awesome thanks coach
Thank you coach 🙏❤
Just got into wrestling, I’m 5’7 and 139 and I’ve done boxing and karate for several years now, I really wanna tackle this head on and do more workouts to get better at wrestling, thank you so much for this! Any advice you can give?
You're awesome!, thank you!
new subscriber, amazing content, thank you
Great video. I train in mma. But really wanna work on my strength and wrestling. Absolutely Love your videos. Any tips on getting faster recovery. Thanks 👍🏼
Another great video
Thank you
I love that you explain the things
💪💪
Thank you for your video😄
Thank you! Glad you enjoyed it 💪
Videos like these are awesome because they prove you don't need a gym or equipment to work out. No excuses 💪
Thanks coach
Happy to help 💪
Great instructions.
Glad it was helpful!
Ty..🔥.
This really seems like it's worth a try! let's do this!
Awesome! Love to hear your thoughts on it 👍
You are a good man
Excellent 🤙💪
Glad you liked it 💪
Thankyou
Glad you found it helpful 💪
my son just started wrestling and I want to help him exceed as much as possible. This helps thanks
Bit of an advice from a previous 10 year long “vet” if you will. Let the coaches worry about the workouts ,if you have good coaches, and focus on the food at home and all the other stuff. My mom was on point with this. While everyone else was eating tacos I was eating a cup of a chicken and beef mix with around a cup of carrots and 1/4 cup of rice (less while cutting) Bought heaters for my room, bought probably trash bags worth of hoodies and sweats. Paid for out of school coaching. I was a jackass and let all her hard earned money go to waste by not shooting for a scholarship( unrelated but helps paint the picture of how much it means)
I wrestled, since I was in 2nd grade now I’m a coach wrestling changes lives
Thanks for the vid brother. I’ve got one question though. For any body weight exercise that is sport specific focused (e.g MMA), how many reps should you do for strength/explosiveness and should the reps be slow and controlled or fast and explosive?❤
Nunca me había interesado entrenar lucha hasta que empecé a ver estos videos
What is a full wrestling lifting routine, to reach a wrestler body, with sets and reps?
Good question! If you're interested, consider checking out our FREE WRESTLING PROGRAM so you can try yourself. Here is a link 👉 www.garagestrength.com/pages/free-wrestling-program-email
@@GarageStrength done 👍👍👍
@@mh-kd1hi Awesome! Hope you like it 👊
Thankyou sir..
Happy to help 💪
i am mma fighter, but i am sure this will help me.. oss 🙏
Please make on wrestling handfighting ❤️❤️👍👍
Good topic idea. Thank you 💪
Nice video
Thank you 💪
Thanks for the sophisticated and impressive video on bodyweight exercises for wrestlers!
I have a question regarding pull-ups:
The way I have been performing pull-ups until now is going all the way up so that my chin is above the bar, and all the way down straigthening my arms to full extent; 4 seconds up and 4 seconds down, holding my chin above the bar for 3 seconds each rep.
Should I change this style as a wanna-be wrestler?
What is your recommandation:
Full-slow; full-fast; short-slow; short fast?
Does holding the position on top for some seconds increase the effectivity?
Depends on goals, but you can do normal speed pull ups with full range of motion and still get effect. It will also improve your explosiveness with greater speed.
I would say just as a thought to do upwards fast explosive pull, and on the way down slow it down so that you can get that explosive strenth eith also building strenth
Can I train upper body with calisthenics and lower body with weights for wrestling??
watch all your videos.....love from india
Thank you, coach✌️
Glad you like it 💪 Good to see you back 👊
@@GarageStrength I'm always with you coach and hitting that like button as nuts😆
@@GarageStrength more please do on bfr too
@@user-vu6vz8nl1y Love it 💪💪
@@user-vu6vz8nl1y If you don't mind. Could you type your name in English characters? We would like to give you a shoutout when we cover back exercises for wrestling in the next month for helping us in the 70 Days of Videos topic ideas 💪
About the pull-ups, should it be clean all the way up and down or explosive reps without full range motion?
Oh my goodness!! Hand stand push ups!! YOU ARE A SAVANT! I hated when my late father and COACH { ex - Cuban Pan Am games/ in the 1950’s before Fidel! __ Enrique, would force his son { me } to get upside down and heels up against the wall !! Excellent insights
Nice video very good👍🏻 could you do a video where you show some dumbbell wrestling workouts
Yes. We can definitely do that. Thank you for the suggestion 👍
@@GarageStrength Thank you for the answer the best RUclipsr 💪🏻💪🏻
@@charles_75.49 Thank you. Much love ✌
How can I be confident on the mat, I always get nervous right before a match and I don’t wrestle right, I’ve beaten kids during live at practices every day but once we get in a match I choke and lose somehow, how can I fix this?
This where visualization can really help. Envision the perfect match and what you're surroundings are like. Think of your moveset and how you will get to each of your moves. Constantly replay these movements in your head and you will feel more comfortable in competition. If you want to learn more. Check out our video with World Medalist Nick Gwiazdowski where he discusses the same topic 👉 ruclips.net/video/13yVjG7Esv0/видео.html
Also try visualising ur matches ..n study the best wrestlers out there ... Sidakov n sadulaev specifically ..
If this helps you .. then let me know
Ironically I an just a fan of wrestling n sadulaev is my curr fvrt
Regards from india
Trust your training, and believe in your mind with no doubt that you are prepared to go to war all periods.
Ready to dominate wrestling this year. My region isn’t that good
I’m a Pennsylvania state runner up who lost by two points in the finals and I’m working hard to bring home the title of state champion one day!
did u get the title?
Love this shit😍😍💪🏻💪🏻💪🏻
Glad you find it helpful 💪
What are the sets and reps for pistol squats and pull ups please?
I do knee tuck jumps mixed within my burpees for a minute, 3 sets, is that good enough?
How many sets and reps of the pistol squats please?
can u do a video on how to practice wrestling by yourself during your free time, when you don’t have a partner
Indian Sapate and hindu squats are old staples of Catch wrestling. Love those as well
🇮🇳🦾
Great video for sports of boxing and mma thank u sir
Thank you 💪
How many sets and reps for the pistol Squat and how many times per week?
I wish there was wrestling near me in Dallas for Adults
Can you make an video with the best exercises to get stronger for hammer throw?
Check out our other channel Throws University for our throwing videos and we can cover that topic there 👉 ruclips.net/channel/UCJHN67MyAkxKpVCS6olM_Vw
@@GarageStrength thx man love the video’s!!💪💪💪
@@basnolsen1464 Glad they’re helpful 💪
Dad's job moved me to Malaysia from Russia. There's not many wrestling gyms here and with covid restrictions here it's been nearly 2 years with no wrestling for me :(
damn im injured from last two years hurt so so so much watching these videos
Hope you come back stronger 💪
@@GarageStrength yeah If God wills.
What am frustrated is about i dont have a serious injury i injured my neck while Olympic lifting but its minor, grip is normal in both of my hands and also there is no pain also. Just when am waking up my neck is hurting and if try to lift heavy am getting neck spasm.
its been 2 years till now have take lot of pills and physiotherapy sessions but nothing is working. Now few days ago I went to a new dr he said ur neck is fine ur having pain due to deficiency in vitamin b12 and D3.......idk what to do
@@chaos8514 Have you been doing neck strengthening exercises?
@@GarageStrength yes, but not much twice a month i think just 2-3 sets but after this injury just doing neck streching daily
i wish i could start wrestling. i have chronic shoulder instability. first knee pick and i am done.
How about explosive squats that also covers distance , like long jump type of thing . That way u exploding up and froward. How about that ?
I'm not a wrestler,but wrestling workouts are great.
One thing I did in quarantine was do dips every morning at the Kitchen Corner
Love that!
Can i do handstand push ups the other way (when chest is facing the wall)
Pull ups is my favourite exercise
Fantastic exercise
@@GarageStrength so u can actually train for any style of wrestling solo without a partner?
1. Dips
2. Handstand push-ups
3. Knee tuck jumps
4. Pull ups
5. Pistol squats
How much pistol squats should I do?
Every day pull up or 1 day rest ? For strength and muscle grow
You can have rest days. Some coaches believe every training day, but as long as you are consistent and hit necessary rep ranges, you are good
Are dips a push exercise? I try to organize my workouts to a push-pull-legs/abs schedule.
Yes
@@tiesvangompel9129 thanks
Yes they are!
Hey, my middle school is doing wrestling, and I’m trying wrestling, but I have football practice right after, so what do I do on rest, but to keep conditioning myself
9 hours of sleep minimum. Have a snack after wrestling and water before football. Have a protein shake after football
commit to one
I have been in wrestling for 4.5 months
Hi! In the next period my son will start wrestling and I would like to ask you, since you have so much experience, what would be the 3 main things that make the difference between a good young athlete and an average one and what should we focus on at the beginning, more in order to create a solid base? Thanks a lot!
Strength training and alot of high intensity cardio in my opinion. Good diet enough water mixed with the right supplements can make a big difference too. And don‘t forget stretching.
@@antonbyebajraktaraj1349 thank you!
What do you prefere more, bodyweight exercises or with weights if we talk about upper body strentgh for wrestlers, i assume that weights are better for lower body...
Prefer actual weight training, but we often have our wrestlers add these into their workouts. We are hoping this helps wrestlers who have no access to weights 👍
Sprints.
How many rest time pull up and dips per set ?
About 1 to 2 min
1 minute is perfect for hypertrophy and endurance
How long for rest each set??
planche
dips
handstand push ups
pistol squat
explosive knees tuck jump
How much rest?
I miss wrestling
Do you think that this workout can help for kickboxing ?
Please make the video of wrestling full day diet
That will be coming out later this week
Uh😮💨
fucking appreciate the info
How do I avoid gasing out so easily like how do I approve my endurance. How much should I be running a week?
Run.A lot. Minimum 3 times a week and include sprints.
@@RickGrimes__ I've been running for 4 weeks consistently now everyday. I'm not use to running so I'm only doing 3km a day every morning it's been getting better thanks.
@@wrestlingjudoms1302 more sprints and just wrestling hard is the easiest way to get more conditioned
Hi
oes this really work, i think can we dominate our opponents
YESSS!
Are wrestlers, generally the strongest athletes, in your opinion? thanks
Definitely, an argument for mental strength, but we don't train our wrestlers to have exceptional strength in the weight room like our lineman football players or shot put and discus throwers
Honestly I think gymnast take the cake for p4p strength. Everytime I heard an athlete talk about strength gymnast seem to be the most common answer. I think thats how ufc hall of famer George st Pierre got so good at wrestling even though he has a karate background and guys bigger than him talk about how strong he is.
I think power lifters and weight lifters are ... And in the non-athletes : labourers and plumber's
Strongest, probably not.
Most overall athletic, definitely yes.
From what I've personally seen a wrestler can do anything anyone else can but not anyone can so what wrestlers do I do bjj and wish I got to wrestle in high-school but my coach made me get out cause my hernia
Thank you coach…
What do you think about my Main routine?
3x5 last set amrap
A
Barbell Row
Bench Press
Squat
B
Pull up
Overhead press
Deadlift
C
Chin up
Dips
Squat
Are those individual days?
@@GarageStrength Yes Coach…each different day…
İf you advice me, I`ll change it because I trust you…?
I appreciate your advice…
@@delpierro213 You have some pretty good exercises and separate your days well. Try adding some Olympic Lifts like Snatch and Clean. Add in Front Squats and Single Leg Squats. Also add in some explosive Plyometrics. You can see how all of these exercises are used in our wrestling Playlist if you're interested 👉 ruclips.net/p/PLuV8B5eKhJBxqYde54ixltDTs-47Yc-zY Keep training and stay strong Friend 💪
@@GarageStrength Coach, Thank you very much for all of your amazing videos and information…… Respect…
@@delpierro213 Happy to help 👍
Had my first taste of wrestling today. I thought I died....
You’re huge !;)
500 push up 500 squat is good ?