Top 4 Core Strength Exercises For Wrestling
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- čas přidán 1. 06. 2024
- Garage Strength Coach Dane Miller breaks down his favorite core exercises for wrestlers and how you can train to improve your performance and strength on the wrestling mat.
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0:00 Intro
0:30 Why do core work?
1:06 Dynamic Trunk Control
1:55 Exercise 1
2:54 Exercise 2
3:56 Exercise 3
4:52 Exercise 4
6:26 Outro - Sport
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Opens up video, sees a guy with no neck, this guy knows what he is talking about
This Is The Way.
lol this is a great channel and this guy is the real deal, no bs, no ego and 20 min intros, lots of good info in shorts clips....regular people that don't even wrestle would benefit from a lot of these exercises
@@MMK86 thank you ✌️
Not really...
Unless it's a double chin 🤣
4. Walrus: plank position, an flexes furniture sliders on feet, butt level with shoulders thumbs in going forward
3. Ab wheel/ ab roller, helps with that overhead position, helps achieve thoracic extension, with trunk moving effectively
2. Med ball slam
1. Pause front squat
Saved me time!
Awesome video. I'm a jiujitsu athlete but all of these exercises are completely applicable to BJJ. I look forward to more of your videos. Thanks 🙏🏾
Glad you enjoyed it!
I don't wrestle, just need a stronger core for lifting lol these are good thanks!
Glad you like them!
Same here bro
Agreed. Thank you.
Facts
Imagine not wrestling...
All squats: core exercise. I stopped thinking of squats as a leg exercise when I noticed how people fail in the squat - almost always creasing over in the trunk. ie not enough trunk strength/stiffness. FS for the win!!
👆👆👆
It’s both really
Honestly im not a wrestler but people say my style is more wrestling style but i practice Jiujitsu and Judo. Hard traditional Judo. These exercises are helping me get the strength in places that i can perform my techniques and control my opponents with ease. Thanks a bunch.
That's awesome! Glad they're working for you 👍
@@GarageStrengthim about to get into wrestling aka im still in 8th grade and im training to be decent on the wrestling mat but i feel like i train more like a body builder cuz these exercises and making me bulky thanks!
Love these exercises. Gonna do them now. Thanks!
Thanks for the video and information, GARAGE STRENGTH
Thx Coach, this was EXTREMELY insightful & a video to keep referencing for the future...bravo!!!!
Smashing video, great exercises. Thanks, coach!
Quality information video and thanks for sharing.
I just discovered this channel and it is exactly what I needed. I would like to start wrestling but not having the possibility to join a club, I wanted to build a special program to improve my flexibility, strength etc...for this sport. Since I already do weight training 3 times a week I think I will add in a routine that focuses on flexibility, endurance and power on my days off. I can't wait to get started.For the anecdote, my grandfather was a wrestling champion of the region where I live and participated in the qualification for the national championship of France. He initiated my father in this sport and it's partly thanks to him that I want to get into free wrestling.
Thank you, thank you, thank you!!!!!!!! Gonna go and do this right now!! Great content!
Great topic and on time ....thanks bro
Thanks for the video, GARAGE STRENGTH
Yessss. So many people misunderstand core strength. Love your stuff coach. 🤙🏼🐆
I have always loved those 4 movements with my S&C. Great video! Glad I found this channel
Awesome! Thank you! Glad you enjoyed it 👍
Bloody great mate I train jiu jujitsu and adding front squats to my gym training program has worked wonders.
Excellent video!! Thank you! Will add these to my routine.
Awesome! Good luck 💪
Keep them coming luv ur content will def try it🔥🔥🔥
Thank you! Appreciate it 💪
I like incorporating these exercises. Even I don’t wrestle or compete. I love this for self defense & physical and mental strength
Thanks guys, this video is very helpful!
Glad it was helpful!
Thanks 😊
Thanks for this great info man!!👍🏼
Happy to help 💪
I love these supplemental exercises. I wish there were gyms just for this around me
Respect for such work👍🤼
Thanks for the videos!
Glad you like them!
Thank you
My new favourite athletic/strength based youtube channel. Thanks for the videos sir ❤🔥🔥
Awesome! That means a lot. Hope we keep making content you enjoy 👍
I’m gonna start wrestling in 8th grade thank you 🥶
Good luck 🥇
1st year almost always sucks. I’d recommend watching a lot of college and Olympic wrestling, even varsity wrestling just to learn more about the sport. It helped me out a lot
Good luck!!!🤘💪
I started in 7th grade!
go through HS!
all fights end up on the ground . .
*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_*
_Jesus Christ loves you. Repent and be saved. Only Jesus Christ saves. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._
Great stuff Coach! Thank you and blessings from California.
Glad you enjoyed it!
Thanks bro
Nice how coach ties it all together !
Thank you 💪
Much appreciated, coach👍🏻
Anytime! Glad to help the wrestling community 💪
Will try this core Training 👍
Love the vids❤️💪🏾when u get a chance could you talk more about the lifts that help with takedown defense and hand fighting. Keep up the work💪🏾
Yeah definitely! That's a great idea. One of the most important aspects of the sport 💪
Thanks.
Solid video
About the Ab wheel, I watch and read many article that A wheel is not that effective in creating strong core. But for me it is a big help
I can only do the last two due to equipment but I like this. Thanks a lot
Amazing sir ....👍💪🏻...next video for throwers core exercise
All of our throwing videos are on our other channel Throws University 👉 czcams.com/channels/JHN67MyAkxKpVCS6olM_Vw.html
Great content, Subscribed
Welcome aboard!
Amazing Channel. Deserves atleast 100k subscribers
Thank you for the compliment. We'll keep grinding. Positive comments like this really motivate us 💪
I want to learn the basics of wrestling. I’m 26 and know that I will never be good at it, but I’d like to build an understanding of the sport. I think do exercises like these will keep me from injuring myself. I know that at my age, I never exposed my joints, tendons and muscles to the positions wrestlers are constantly in. I regret never wrestling and it makes me upset. I’m not looking to compete or anything but would love have it in my arsenal for self defense. I know wrestlers are very explosive and springy. I’m worried about my knees though. Wrestlers are alway crouched down. I was a catcher my whole childhood and high school years. Maybe I built some sort of strength in my knees during that time but who knows.
I'd consider trying jiu jitsu. It should be alot easier to find a community to train with in my experience.
Best channel to become bigger, faster, stronger, and explosive!! Keep up the work 👍🏼👍🏼
Thank you! Really happy you find our videos so helpful! We love making them 💪
Garage Strength hey Dan! If you can, can you show some tractor tire workouts for wrestling? I have a tire, but all I do are tire flips.
@@travisradovan5600 Yeah. We definitely do tire training and there are a variety of exercises that can be done with them. We can work on a video. Thank you for the idea 👍
Thanks✌!
GR8 Ideas man!
Thank you
So glad to see a 'heaving coumpound' movement at the top of the list; the trunk works as resisters to force not so much as flexors...good stuff
Thank you 💪
Heavy goblet squat with a pause will light my core up.
This guy does have a point, when I was growing up it was always called your trunk. I didn’t start hearing the word core until I was in my late teens.
Great one
Thank you 💪
Great content as always sir. Top 3 are staples, gonna try the walrus next workout. Appreciate the knowledge
Awesome! Thank you!
Where was the video when I was wrestler in 2012 lol I def could have used this knowledge
Thank you I really appreciate it 👍
It’s never too late brother
@@kap563 TRUTH
YEAH! what the hell yo?! 😂.
*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_*
_Jesus Christ loves you. Repent and be saved. Only Jesus Christ saves. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._
Love your videos! What brand of medicine balls do you recommend for ball slams? The ones I’ve used in the past have cracked due to a cheap plastic outer layer, dropping the concrete out from inside.
Hella good new training knowledge for me. This will definitely carry over to me and my backyard wrestling career.
Glad to hear it
Yessir
Woop woop
Gwiazdowski !!! pozdrowienia z POLSKI !!! niesamowita dawka wiedzy.
Can you also do a video of the benefits of doing bodyweight movements such as strict pull ups, handstand pushups, and dips?
Yeah definitely. We will be releasing a video on more upperbody training for wrestling and eventually touch on bodyweight movements. If you're interested we have an upper body training session with World Medalist Nick Gwiazdowski where we discuss the importance of dips right here 👉 czcams.com/video/ooEEA1bCNaQ/video.html
Dane is one solid-looking dude. I try to roll with guys like this who are bigger and stronger than I....same for stand-up fighting. Keeps me humble, and makes regular ole 6'1" 200 lb dudes like me seem easy.
Top tier video
this should be taught to people, good thing i recognized as well . For big squat, u need strong core. So i m going to integrate that medicine ball exercise in my workout .
Where was this info when I played basketball? We never did strength training in the late 70s. Lost a lot of capability. Great info. Thx!!
Thank you. Glad that you liked it 💪
Awesome!
Glad you think so!
Great channel! Looking forward to the weightlifting and throwing content, too!
Awesome! We have plenty of weightlifting videos in our weightlifting playlist 👉 czcams.com/play/PLuV8B5eKhJBzc5vAADmdbA8kxc-F0VsoE.html | And if you're interested in our take on throwing consider checking out our throwing channel | Throws University 👉 czcams.com/channels/JHN67MyAkxKpVCS6olM_Vw.html | Hope this helps!
@@GarageStrength Thanks, I did not know about that channel! Have a good one :).
@@jasperbekema1227 Happy to help 💪
thanks bro
Happy to help 💪
Good exercises. For wrestling the ball slams should have some movement. Quarter turns or shuffles. Like in wrestling. Love the front squat. But I would do a single arm KB front squat for function. That being said if I am choosing a barbell squat I would choose the overhead squat for the core. But the front rack position is more functional and a great choice. I like the ab roller, I prefer to use rings with rollout type patterns. I like the stability but also the free motion. Number one exercise for me for core, besides the overhead squat, is overhead kb movements, is the kb overhead squat or lunge. I like single arm to resist rotation, but 2 arm overhead KB work is tough!! Love the single arm kb overhead lunge. Slow lateral shuffle is fun too. And carries.
This is the first video I have watched by you guys. I'm looking forward to watching more! Good stuff
I took this info from the vid n related it to boxing. Only thing I would switch is the med ball slams (still good), but I think med ball throws are more beneficial for boxers (rotational and linear). Thanks for the great video!
Good stuff. We still use side med ball throws just didn't make it in for this video 💪
I love how this man doesn’t use fake weights but still hits impressive prs in these videos
Thanks
Happy to help 👍
What are your thoughts on the Bulgarian bag swings for wrestling core strength?
Thats was really cool :)
Thank You kindly Sir :)
Rep & Sets?
Walrus 4 x 15 m
Ab Wheel 4 x 10 - 20
Med Ball 5 x 15
Pause FS 4 x 3- 5
Do you recommend the ab rolloutfor ppl w shoulder injuries??
Can you put all your wrestling strength workout videos in one playlist when you have time. Sorry if its already there.
Here you go 👉 czcams.com/play/PLuV8B5eKhJBxqYde54ixltDTs-47Yc-zY.html
Any modifications for us old, broken veteran dudes, getting back into grappling with back issues (piriformis, sub-clinical disk compressions, etc)?
Good video. Subbing
What a great name for a channel.
Haha thanks 💪
I'm in BJJ looking for a good core work thanks
Which weigh of ball do u recommend for a beginner like me for Med ball slam? Im a 1.70 cms man.
These are great mate. I do BJJ and have an old disc tear, should I do all of these? or any I should be careful about? any other suggestions for training with an old body (52) and disc injury? thx
@Gerrit Todd yeah I know 🙄 just wanted general guidance for people with disc issues re these particular exercises. Thx for your input
Sprinting and jumping drills build incredibly strong cores as do Olympic lifting drills...
Didn’t figure these exercises would be the best for getting that iron core, I’m guessing this works for Greco Roman too. What if we used weighted vests in the process to get even stronger? Would that be a bit risky on the body? Thx
going to incorporate coach
AWESOME! Love to see it!
Wasn’t subscribed but as soon as you referred to “core” work by the proper term trunk had to sub
If you know, you know 😎
What brand/weight of medicine ball was in that montage? I like the amount of bounce it had
1. Drink beer
2. Eat cupcakes
3. Eat cheeseburgers
4. Lay on couch for 4 hours per day
That’s a wwe viewer workout routine bro
Damn bro. don't be dissing my boy Drew McIntyre like that 😂
Program of champions 😂😂
*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_*
_Jesus Christ loves you. Repent and be saved. Only Jesus Christ saves. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._
@@GarageStrength lmao not Drew
What medicine ball should would you recommend? Include weight and diameter.
Sir please make a video for sprinter training.
You are in luck! We actually have a video on core training for sprinters which you can check out right here 👉 czcams.com/video/PFmU8LBJiDk/video.html | If you want to learn more about sprint mechanics we also have this video 👉czcams.com/video/DgIgzmVkf7o/video.html&ab_channel=GarageStrength | or even check out our speed playlist 👉 czcams.com/play/PLuV8B5eKhJBymXVdb6sz9I69tv9VSw2tP.html | Hope this helps you out 💪
I wrestled for 10 years and i loved how i looked. Im getting that back
Nice bro
Thanks
What about Russian twist? I like your list for its simplicity but Russian twist builds a solid core and helps protect the spine with rotational movement used during suplexes.
Yep definitely a good exercise 💪
About to start up for my last year of middle school wrestling, I been doing weightlifting for a while now do you think the exercises you said in the video would/could benefit me
Most definitely they can help you 👍
Garage Strength thank you very much
@@andrewmcneely6224 Glad to help 💪
This is good
Thanks 💪
You mentioned upper & mid back, how much do these involve the lower back?
what kind of rep/set/time scheme should be used?
Never seen the walrus before. It’s genius!
What about zercher squats instead of front squat? I'm liking the zercher squats alot in my workouts lately
@Luke Brown thx for the tips Luke Brown. I'll prob add in a day with front squat then for max leg strength
Clever stuff sir! Beefcake approved.
Very good! Curious where Bulgarian bags fit in?
Thank you. We don't often prescribe Bulgarian Bags because they can be hard to come by and we do not have them at our facility, but if you can get your hands on them, they're great 💪
what’s the rep range looking like for these exercises?
My son is 138 lbs. (sophomore in high school). What size medicine ball should I get him?
15 - 20 lbs
@@GarageStrength Thanks!
The drizzle
David Wood!!
Hi Mr David you don't happen to know any christian bodybuilders do you?