Kettlebell Training for Wrestling
Kettle bells are a great training tool for wrestlers. They are versatile and can be used for power based dynamic movements such as swings or more traditional strength exercises such as presses and rows. Most kettle bell workouts fall under what I would call functional conditioning – using a variety of full body movements together in a circuit. You get to work on improving your strength, cardio and coordination – what’s not to love?
Need a simple Kettlebell Workout for a youth wrestler? Try this circuit with a light kettlebell:
Goblet Squat – 10
Single Arm Row – 10 per side
Deadlift – 10
Overhead Carry (both arms) – 100ft total
X 3 – 5 rounds
Below is a more advanced Kettlebell circuit that is perfect for older wrestlers that are experienced in the weight room:
Swings – 10
Deck Squats – 10
Single Leg Bridge Press – 10/10
Pass Pause Row – 10/10
x 3-5 rounds
Go straight thru the circuit with no breaks but rest 1-2 minutes between rounds.
Keys to the movements:
Swings – Place the KB on the floor roughly 1’ in front of you. Hinge at the waist and “drag” the KB towards you and thru your legs. Hinge up and extend your hips forcefully. The power from your glutes and lower back will cause the bell to swing up close to shoulder height. As it falls, hinge forward (similar to a pull thru or RDL) and allow the KB to swing between your legs. Repeat for the assigned number of reps with no breaks in momentum. IMPORTANT: do not squat or use your shoulders to raise the KB or slow its descent.
Deck Squats – Lay down in a sit up position, feet wide, and the KB overhead. Grasp the handle, pull the KB over and up in front of you as you sit up and stand. Extend your hips towards the KB. Return to start position carefully.
Single Leg Bridge Press – Begin in a sit up position with the KB in one hand. Perform a single Leg Glute Bridge on the opposite leg. Hold the top position (straight line from knee thru hip to shoulder) while you perform presses on the opposite side. Resist rotation of the hips. Repeat on the opposite side.
Pass Pause Row – Hinge forward and keep your back flat. Perform a single arm row and pause at the top for 1 second. Pass the KB to the other hand and pause at the top for 1 second. Lower and repeat. Focus on pulling your elbow up and back towards the hip and fully retracting the scapula.
Need a structured program to follow? I have advanced and home training programs for youth wrestlers. All programs have technique videos for every single exercise – no guess work! Download the Coach Myers S&C App HERE
