Here are 2 Strongman exercises that you should start using in your wrestling workout. Integrating Strongman Training into your wrestling workout will offer you a number of benefits, and ultimately will have you winning more matches.

Prowler Drag

Muscles Worked: Quads, Calves, Forearms/Grip

Stabilizers: Core

Setup: First load up a Prowler with the amount of weight you wish to pull. Then attach a dragging strap or rope to the middle hole just above the front skid. From there either attach the strap to a belt while facing the Prowler, or thread a towel or Gi through the strap and hold on the ends with either hand. You can also simply grab the low bars and drag backwards as well.

Execution: Lower your hips so that you are in a quarter squat and begin to back pedal as fast as possible. Obviously, if you are pulling a heavier load for strength you won't be moving nearly as fast as you would be if you are pulling for speed, but none the less, put forth maximum effort with each pull no matter how slow or fast you're moving. Like the Prowler Push, you can pull for distance, time or both. Mix it up and have different records to strive to beat each workout. While dragging the weight at your waist is a great way to use heavier weight to strengthen your legs, if you're looking for an added grip workout (and let's be honest, as wrestlers, who isn't looking for a stronger grip?!) a thick rope, a Jiu-Jitsu double weave Gi, or even a thick PVC pipe long enough to get both hands and the strap around comfortably all work well. I've had the same Jiu-Jistu double weave Gi for about 2 years now without any ripping or tearing so far. I have my wrestlers use it for chin-ups, bodyweight rows, Prowler drags, or anything else we can add it to so as to better challenge the grip.

Wrestler Usage: This offers similar benefits as the Prowler Push. The backward drag targets the quads more, specifically the Vastus Medialis, which, when developed helps to bring increased stability to the knee. So if you have bad knees, this may be the answer! Additionally, the grip work you get from this is phenomenal. I once did a backwards drag with a thick handle that took me almost 2 minutes to complete...and 30+ minutes to recover from!!

Rope Prowler Drag

Muscles Worked: Lats, Biceps, Forearms/Grip

Stabilizers: Core

Setup: First load up a Prowler with the amount of weight you wish to pull. Then attach a thick rope to the middle hole just above the front skid. Lengthen the rope out and go to the end of the rope opposite the Prowler. Get into an athletic stance and grab the rope with both hands.

Execution: Pull the rope hand over hand until you reach the end. Avoid pulling the rope by leaning back and using your hips and back to pull the Prowler. Instead focus on keeping your core locked while pulling only with your arms. An alternative way to perform this exercise while better locking you into a pulling position which will allow you to handle heavier weight is by positioning yourself in a large flipping tire. This will help you to maintain your balance better and will also increase your strength development in your lats, biceps, and grip as you will be handling heavier weights.

Wrestler Usage: The Rope Prowler Drag is a great way to strengthen the muscles needed to help you finish more leg attacks, ride better on top, and, most importantly, dominate the hand fight. The hand fight is everything in wrestling. It sets up your shots, wears your opponent down, and sets the tone for the match. Having the strength needed to win in that position is oftentimes the key to victory or defeat. The great thing about the Rope Prowler Drag and other Prowler Drag variations is that there is no eccentric portion to the exercise (no lowering of the weight under control before you lift it like in benching or squatting). The eccentric portion of strength training has been shown by research studies to lead to the most soreness so doing exercises like this one that don't have an eccentric portion will enable you to recover faster. Faster recovery means a faster return to training. Faster return to training means more training sessions per week. More training sessions per week means faster gains in strength....Well, you get the picture!

Alright, there you go. Two of my favorite Strongman exercises to work into your wrestling workout. These two exercises are great at strengthening your grip; a crucial component to being a successful wrestler!

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