Wrestling is a blend of speed, endurance, balance, and power. In a sport where every muscle is engaged, bodyweight exercises become invaluable. They not only build functional strength but also improve mobility, injury resilience, and conditioning, without the need for heavy equipment. Whether you’re practicing solo at home or supplementing gym training, these exercises are designed to improve your wrestling performance from all angles. Ready to hit the mat stronger than ever? Let’s dive into the top bodyweight movements every wrestler needs to master.
1. Push-ups
The push-up is a fundamental exercise for building upper-body strength. Wrestlers rely heavily on their chest, shoulders, and triceps to control opponents and generate force in both offense and defense.
- Why wrestlers should do it: Push-ups strengthen the muscles used in hand-fighting, collar ties, and pushing off an opponent. The ability to drive through your upper body makes push-ups a crucial part of training.
- How to level up: Incorporate explosive push-ups (clap push-ups) to develop fast-twitch muscles, which improve your explosive power. You can also use variations like diamond push-ups to focus more on triceps strength.
2. Pull-ups
If you want a stronger grip and back control, pull-ups are your go-to. Wrestling often involves pulling and holding opponents, making back and arm strength essential.
- Why wrestlers should do it: Pull-ups develop the lats, shoulders, and forearms, muscles that are crucial when executing takedowns or fighting for underhooks. Plus, the grip strength you build is unbeatable.
- How to level up: Try towel pull-ups or uneven pull-ups to further target grip strength and stability. For more challenge, aim to complete as many reps as possible under fatigue—similar to how you’d feel late in a match.
3. Burpees
Burpees are the king of conditioning exercises, demanding full-body effort with every rep. Wrestling matches are high-intensity, with bursts of energy required at unexpected moments.
- Why wrestlers should do it: Burpees train your cardiovascular system and explosive power, simulating the demands of scrambling or recovering from the mat. They also engage your entire body, which reflects the unpredictable nature of wrestling.
- How to level up: Perform burpees with a sprawl at the bottom to make them wrestling-specific. You’ll develop muscle memory for reacting to takedown attempts and quickly returning to a standing position.
4. Hindu push-ups
Hindu push-ups are an excellent blend of strength and mobility work. They emphasize fluid movement through a range of motion, which mirrors how wrestlers must stay flexible and strong at all angles.
- Why wrestlers should do it: This variation hits the shoulders, chest, and upper back while improving spinal mobility. It’s a great tool for grapplers to increase flexibility in transitions and recover from awkward positions.
- How to level up: Try doing Hindu push-ups with a pause at the lowest point to increase time under tension. This will strengthen your shoulders and make your upper body more resilient under stress.
5. Bulgarian split squats (Bodyweight)
Single-leg strength is critical in wrestling. Whether you’re driving through a double-leg takedown or defending a shot, your legs need to be strong and balanced. Bulgarian split squats target all the major muscles of the lower body while improving stability.
- Why wrestlers should do it: They build leg strength without requiring weights, focusing on quads, glutes, and hamstrings. This movement also improves balance, which is key for staying grounded and stable during matches.
- How to level up: Increase the difficulty by adding an explosive jump at the top of each rep. This will improve your power for sudden, dynamic movements like shooting for a takedown or exploding out of bottom position.
6. Planks (and Variations)
A strong core is the foundation of every wrestler’s movement. Planks aren’t flashy, but they build endurance and stability in your midsection, helping you stay balanced and resistant to takedowns.
- Why wrestlers should do it: Your core transfers power from your lower to upper body. Planks improve your ability to maintain control in scrambles and resist opponents trying to break your posture.
- How to level up: Incorporate side planks, plank-to-push-ups, or weighted planks to further challenge your core. You can also add movement—like plank drags—to simulate the need for stability during dynamic wrestling transitions.
7. Bear crawls
Bear crawls are an underrated bodyweight exercise that builds total-body strength and conditioning. Wrestlers move in various directions on the mat, and bear crawls mimic this kind of low-to-the-ground agility.
- Why wrestlers should do it: Bear crawls strengthen the shoulders, core, and hips while improving coordination and conditioning. They also mimic the dynamic movements needed to scramble or create space.
- How to level up: Try doing bear crawls backward or side-to-side to simulate lateral wrestling movements. Adding resistance, like dragging a plate or sled, takes this to the next level for more power and endurance.
8. Pistol squats
Wrestlers rely on single-leg strength for moves like shots and sprawls. Pistol squats—one-legged squats—help develop balance, stability, and control, all of which are critical on the mat.
- Why wrestlers should do it: Pistol squats strengthen the legs individually, improving balance and preventing muscle imbalances. They also enhance mobility in the knees and ankles, making it easier to shoot and sprawl effectively.
- How to level up: If pistol squats are too challenging at first, start with assisted versions using a wall or TRX. Once you master them, try adding explosive jumps for greater power.
9. Neck bridges
A strong neck is essential for wrestlers, both for performance and injury prevention. Neck bridges target the muscles around the neck and upper back, improving strength and flexibility.
- Why wrestlers should do it: Wrestling is a high-impact sport where neck control can be the difference between winning and losing. Neck bridges also help protect against common injuries like stingers or whiplash.
- How to level up: Perform front and back bridges to engage different neck muscles. You can also try controlled headstands to develop neck strength without full pressure on the spine.
10. Sprawls
Sprawls are a staple in wrestling training, simulating the rapid movements needed to defend against takedowns. This exercise builds reactive power and conditions your hips and core to move efficiently under pressure.
- Why wrestlers should do it: Sprawls train you to react quickly and drop your hips with force, essential for stopping a shot. They also engage the entire body, making them a great conditioning tool.
- How to level up: Add a jump after each sprawl to simulate recovering to your feet quickly. You can also perform sprawls in high-intensity intervals to develop the stamina needed for matches.
Final thoughts
These 10 bodyweight exercises cover the essential elements every wrestler needs: strength, endurance, flexibility, and injury prevention. They’re practical, easy to integrate into any routine, and don’t require equipment—just your commitment.
Mastering these movements will improve your ability to dominate on the mat, from powerful takedowns to strong defenses. Start incorporating them into your training today, and watch how your performance evolves.
