How to Work Out Like a Wrestler

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How to Work Out Like a Wrestler
http://online.wsj.com/articles/how-to-work-out-like-a-wrestler-1405375288?tesla=y&mg=reno64-wsj&url=http://online.wsj.com/article/SB10001424052702303973004580021640908038982.html

How to Work Out Like a Wrestler
Training Tips From Wrestlers: Four Exercises for a Stronger Core
By Jen Murphy 
July 14, 2014 6:01 p.m. ET
Even if you aren't into putting people in headlocks, you can steal some training tips from wrestlers. "Wrestling is a total body sport," says Mitch Hull, the director of USA Wrestling's Wisconsin Regional Training Center in Madison. "Back and abdominal strength are crucial."

Wrestling is a pulling sport, Mr. Hull says. "You are pulling the other guy into you and holding them down underneath you," he says. So it's important to focus on pulling exercises such as pull-ups and even rowing, he says. He shares four exercises to keep the core strong:

Plank Pose

"Planking can be done anywhere," he says. "Hold a push-up pose and keep the abdominal muscles engaged and don't let your hips sink down. Start at one minute and work up to two minutes."

Back Extensions

Lower-back strength and flexibility are key as you find yourself bent over and twisted quite a bit in wrestling, Mr. Hull says.

"You can do a back extension by lying on the ground face down with your elbows bent, hands behind your ears," he says. "Slowly lift the chest up off the ground, hold, then lower."

For a greater range of motion, he says, "perform this exercise on a back-extension machine or by leaning over a stability ball."

Rowing

"The ergometer, or rowing machine, works the back, core, butt, thighs and is a great form of cardio," says Mr. Hull. "I suggest rowing for eight minutes in a circuit style where you row hard for 500 meters and then slow for 200 meters and repeat on and off to get the heart rate up quickly."

Bridge Pose

"Flexibility is just as important as strength in wrestling," he says. "Steal a yoga pose like bridge pose for lower-back flexibility and core stability. Lie on your back with your feet on the ground, knees bent. Then push your pelvis up toward the ceiling and hold for a minute. Lower and repeat two or three times."

—Jen Murphy