Given how physically demanding wrestling is, it’s important to be flexible and loose for wrestling practice and wrestling matches. But which stretches are best for wrestlers? Keep reading to find out.

Best Stretches For Wrestlers

1. Hip Flexor Stretch
2. Butterfly Stretch
3. Standing Hamstring Stretch
4. Seated Forward Bend
5. Cobra Stretch
6. Quads Stretch
7. Neck Stretch
8. Lateral Lunges
9. Wrist Stretches
10. Child’s Pose

Now let’s go over how to perform each of these stretches, as well as why these stretches are so important for wrestlers.

Hip Flexor Stretch

How To Do:

Benefit For Wrestlers:

Hip flexor stretch is an essential stretch for wrestlers as it targets the hip flexor muscles, which play a significant role in wrestling movements such as takedowns and ground grappling.

Hip flexors are the group of muscles that run from the pelvis to the thigh bone and help to bring the thigh towards the abdomen.

In wrestling, these muscles are continuously engaged, and tightness in the hip flexors can limit a wrestler’s range of motion, reducing their ability to perform explosive movements and increases their risk of injury.

Hip flexor stretches helps to improve flexibility and reduce the risk of injury by lengthening the hip flexor muscles and increasing the range of motion in the hips.

Regularly incorporating hip flexor stretches into your training routine can help wrestlers move more efficiently, with greater power and speed, leading to improved performance on the mat.

Butterfly Stretch

How To Do:

Benefits:

Butterfly stretch is an effective stretch for wrestlers as it targets the adductor muscles, which are responsible for bringing the legs together towards the midline of the body.

These muscles are essential for wrestlers as they help to control the opponent’s legs and hips, making it easier to execute takedowns and maintain control on the ground.

Wrestling movements can place a lot of stress on the adductor muscles, causing them to become tight and limiting the wrestler’s range of motion.

Butterfly stretches helps to stretch and lengthen the adductor muscles, increasing flexibility and range of motion in the hips and groin.

By incorporating butterfly stretch into their training routine, wrestlers can improve their ability to control their opponent’s movements and execute techniques with greater ease.

Additionally, increased flexibility in the adductor muscles can reduce the risk of injury and improve recovery time from training and competition.

Standing Hamstring Stretch

How To Do:

Benefits:

The standing hamstring stretch targets the hamstring muscles, which are crucial for movement and power.

The hamstrings are a group of three muscles located on the back of the thigh that work to flex the knee and extend the hip joint.

In wrestling, the hamstrings are continuously engaged, making them prone to tightness, which can limit a wrestler’s range of motion and reduce their strength.

Regularly performing standing hamstring stretches can help to improve flexibility and increase the range of motion in the hamstrings. Furthermore, tight hamstrings can cause lower back pain, which is a common issue among wrestlers.

By stretching the hamstrings regularly, wrestlers can reduce the risk of lower back pain and improve their overall performance on the mat.

Seated Forward Bend

How To Do:

Benefits:

The seated forward bend is a great stretch for wrestlers as it targets the hamstrings, lower back, and hips, all of which are essential for wrestling.

The seated forward bend stretch helps to stretch and lengthen the hamstrings, improving flexibility and range of motion.

The lower back is also a common area of tightness and discomfort for wrestlers, as it is frequently engaged during takedowns and ground grappling.

The seated forward bend stretch helps to lengthen and release tension in the lower back muscles, reducing the risk of injury and improving recovery time.

Cobra Stretch

How To Do:

Benefits:

Cobra stretch is an excellent stretch for wrestlers as it targets the muscles of the lower back and spine.

In wrestling, maintaining proper posture and alignment is essential for good movement on the mat. Tightness in the lower back muscles can limit a wrestler’s ability to maintain proper posture, leading to decreased performance and increased risk of injury.

The cobra stretch helps to stretch and lengthen the lower back muscles, improving posture and reducing the risk of injury.

Additionally, the cobra stretch also helps to increase flexibility and range of motion in the spine, which is essential for efficient movement and agility on the mat. By improving spinal mobility, wrestlers can move more efficiently and with greater ease and speed on the mat.

Quads Stretch

How To Do:

Benefits:

Quad stretch targets the quadriceps, which are the large muscles located at the front of the thigh. The quadriceps play a crucial role in wrestling movements such as takedowns and bridging on the mat.

Quad stretch helps to stretch and lengthen the quadriceps, increasing flexibility and range of motion in the hips and thighs.

Furthermore, tight quadriceps can also cause knee pain and affect knee stability, which is another common issue among wrestlers.

By stretching the quadriceps regularly, wrestlers can reduce the risk of knee pain and improve knee stability, leading to improved performance on the mat.

Neck Stretch

How To Do:

Benefits:

Neck stretches target the neck muscles, which are frequently engaged during wrestling movements such as takedowns, bridges, and ground grappling.

In wrestling, maintaining proper neck alignment and stability is critical for injury prevention and optimal performance on the mat. The neck muscles can become tight and tense from the constant impact and pressure of wrestling, leading to limited range of motion and increased risk of injury.

Regularly performing neck stretches can help to stretch and lengthen these muscles, improving range of motion and reducing the risk of injury.

Lateral Lunges

How To Do:

Benefits:

Lateral lunges are an excellent stretch for wrestlers as they target the groin muscles and inner thighs, which are frequently used during wrestling movements such as takedowns and sprawling on the mat.

Moreover, lateral lunges can also help to improve lateral movement and agility on the mat, which is essential for avoiding takedowns and transitioning between positions during ground grappling.

Overall, incorporating lateral lunges into a wrestler’s training routine can help to improve their flexibility, reduce the risk of injury, and improve their overall performance on the mat.

Wrist Stretches

How To Do:

Benefits:

Wrist stretches target the wrist and forearm muscles, which you use a ton as a wrestler. In wrestling, having strong and flexible wrist and forearm muscles is critical for maintaining a strong grip on the mat and controlling opponents during ground grappling.

Tightness in these muscles can lead to limited range of motion, reduced grip strength, and increased risk of injury.

Furthermore, wrist stretches can also help to improve wrist mobility and reduce the risk of chronic pain or inflammation associated with repetitive stress injuries, which are common among wrestlers who engage in intense training and competitions.

Child’s Pose

How To Do:

Benefits:

Child’s Pose targets the lower back, hips, and thighs, which are frequently used during wrestling movements such as bridging, sprawling, and transitioning between positions on the mat.

In wrestling, maintaining a strong and flexible lower back is crucial for injury prevention and optimal performance on the mat.

Tightness in the lower back, hips, and thighs can lead to limited range of motion, reduced flexibility, and increased risk of injury.

Child’s Pose helps to stretch and lengthen the lower back, hips, and thighs, improving flexibility, reducing the risk of injury, and increasing overall performance on the mat.

By incorporating Child’s Pose into their training routine, wrestlers can improve their lower back strength, reduce the risk of lower back injuries, and maintain better control over their opponents during ground grappling.

Moreover, Child’s Pose can also help to improve breathing and relaxation, which is essential for wrestlers to maintain focus and composure during intense matches and training sessions.

Why Stretching Is Important For Stretching?

Stretching is crucial for wrestling as it improves flexibility, reduces injury risk, and enhances performance. Regular stretching helps to loosen tight muscles, prevent strains or tears, and improve range of motion. Wrestlers who stretch regularly can boost their strength, agility, and performance on the mat.

As a wrestler, it’s crucial to always warm up before you wrestle. And part of warming up is stretching properly. Next time before you wrestle, consider adding some of these stretches to your routine.

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Besides being a fun sport to compete in, wrestling also is a great way to stay in shape. In this article I go over how effective wrestling is at building muscle.

Does Wrestling Build Muscle?

Wrestling can build muscle, especially in the upper body and core, as it requires strength, endurance, and explosive power for moves like takedowns and escapes. However, adequate nutrition and strength training outside of wrestling practice are also important factors in building muscle mass.

Wrestling also engages the muscles in the legs, which are used for balance and stability during matches. Strong legs can provide a solid foundation for the upper body movements, making the wrestler more effective in executing moves and defending against opponents.

Additionally, wrestling involves a lot of cardiovascular activity, which can help to burn fat and reveal the muscle definition underneath.

However, it’s important to note that adequate nutrition is critical to building muscle mass. Wrestlers need to consume enough calories and protein to fuel their training and recovery, as well as to support muscle growth.

Not only that, they need to avoid processed foods and sugars which can cause inflammation and fat gain. For wrestlers looking to add muscle, it’s crucial to eat a well-balanced, healthy diet.

Strength training outside of wrestling practice can also help to build muscle by targeting specific muscle groups and allowing for more focused and intense workouts. But sticking just to wrestling, here are the main muscle groups worked by wrestlers.

Main Muscles Worked In Wrestling

The main muscle groups worked by wrestlers are:

• Upper Body (arms, shoulders, chest, and back)
• Core
• Lower Body (quads, hamstrings, glutes, and calves)

Upper Body

Wrestling involves a lot of grappling, holding positions, and takedowns, which require significant upper body strength. The muscles in the arms, shoulders, chest, and back are all heavily engaged during wrestling.

When you have wrestled someone, regardless if you were wrestling in a competition or for fun, you have probably felt this. When you are wrestling it literally feels like every muscle in your upper body is being used.

Core

The core muscles are also heavily utilized in wrestling, as they help to maintain balance and stability during matches. The muscles in the abdomen, lower back, and hips are all important for executing moves and defending against opponents.

This is why you may have noticed that a lot of wrestling drills and exercises you do engage your core. When it comes to balance and stability, the core is the most important part of a wrestlers body and so it is important to build a core that is strong and flexible.

Lower Body

The muscles in the legs are important for maintaining a solid base and providing power for moves like takedowns and escapes. The quadriceps, hamstrings, and calves are all worked during wrestling.

Many people don’t realize this, but strong legs are actually crucial to being a good wrestler. Once you start wrestling, you’ll notice your legs become more toned and muscular.

Additionally, if you want to be a stronger, more agile wrestler, strengthening your legs is crucial. But if wrestling builds muscle, do you still need to lift weights?

Do You Still Need To Lift Weights While Wrestling?

You should still lift weights while wrestling, regardless of the muscle you are building from wrestling. While wrestling can help to build muscle, incorporating strength training and weightlifting outside of wrestling practice can be beneficial for maximizing muscle growth and performance.

Lifting weights can target specific muscle groups and allow for more focused and intense workouts, which can help to increase strength and power on the mat.

Additionally, weightlifting can allow for more focused and intense workouts, as wrestlers can adjust the weight and repetitions to target specific muscle groups and work towards their individual goals.

Strength training can also help to prevent injury by strengthening the muscles and connective tissues around joints, reducing the risk of strains, sprains, and other injuries.

However, it’s important to balance weightlifting with proper recovery and nutrition to avoid overtraining and injury.

Wrestlers should aim to incorporate strength training exercises that complement their wrestling practice, such as compound lifts like squats, deadlifts, and bench press, as well as accessory exercises like pull-ups, dips, and core work.

A proper warm-up and cool-down, as well as stretching and foam rolling, can also help to prevent injury and improve recovery. Adequate nutrition, including sufficient protein and calories, is also crucial to support muscle growth and recovery.

Overall, while wrestling can help to build muscle, incorporating strength training and weightlifting into a wrestler’s training regimen can be beneficial for maximizing muscle growth and performance, as long as it is done in a safe and balanced manner.

When deciding on what exercises to perform as a wrestler, it’s always best to speak to your personal coach or trainer.

Every wrestler has different goals and what those goals are will determine what type of exercises a wrestler should perform. For example, a wrestler trying to lose weight would perform different exercises and different reps than a wrestler who is trying to gain weight.

Does Wrestling Increase Testosterone?

Wrestling can increase testosterone levels, as it is a high-intensity, physically demanding sport that requires strength and endurance. Testosterone is a hormone that is associated with muscle growth and recovery, and studies have shown that wrestlers often have higher testosterone levels than non-athletes.

However, the extent to which wrestling specifically increases testosterone levels is not well understood and may vary depending on individual factors such as diet, sleep, and stress.

Does Wrestling Make You Faster?

Wrestling can help to improve speed and agility, as it involves quick movements and changes in direction. The sport requires a combination of speed, strength, and endurance, and wrestlers often develop explosive power and quick reflexes.

If you know wrestlers, or if you have wrestled yourself, you have probably noticed this. Wrestlers seem to always be quick and explosive in their movement.

However, it should come as no surprise that wrestling makes you more agile, especially when you consider the training they go through and the movements that take place within the sport.

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Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Wrestling, Boxing, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

One very important aspect of being a successful wrestler is having the stamina to go the distance. If you are fading during matches your opponent will easily spot this and take advantage. So, how can you improve your stamina as a wrestler?

How To Improve Your Stamina For Wrestling?

To improve stamina for wrestling, focus on cardiovascular exercise, resistance training, interval training, proper hydration, balanced nutrition, and adequate recovery. Incorporate these elements into your training routine and work with a coach or sports dietitian to optimize your performance.

Let’s dive into each of these in more detail.

Cardiovascular Exercise

Cardiovascular exercise is important for wrestling because it helps improve overall endurance, which is crucial for success in wrestling.

Wrestling matches often last several minutes, and require a combination of quick bursts of energy, explosive movements, and sustained periods of energy.

A wrestler with good cardiovascular endurance will be better able to handle the physical demands of a match and maintain their energy levels throughout.

Additionally, cardio exercises help increase the efficiency of the heart and lungs, which means that a wrestler’s body will be better equipped to deliver oxygen to working muscles during a match.

Cardio exercises also increase the number of red blood cells in the body, which can help transport oxygen more efficiently. This can lead to improved performance and reduced fatigue during wrestling matches.

Resistance Training

Resistance training can help build stamina for wrestling in several ways. First, it can help improve muscular endurance by building the strength and endurance of specific muscle groups used in wrestling.

This can result in a wrestler being able to perform at a higher level for a longer period of time, which is crucial in wrestling matches that often last several minutes.

Second, resistance training can also help increase the wrestler’s overall power, which is important for quick, explosive movements such as taking down an opponent or executing holds and pins.

By building power, a wrestler will be able to perform these movements more efficiently, which can help conserve energy and maintain their stamina throughout a match.

Finally, resistance training can also help reduce the risk of injury by strengthening muscles and joints, which is important in a physically demanding sport like wrestling.

By incorporating resistance training into a training regimen, a wrestler can build stamina, improve their overall fitness, and become better equipped to handle the demands of a match.

Hydration

Hydration is also important for building stamina in wrestling. Proper hydration helps maintain blood volume and prevent dehydration, which can negatively impact physical performance and endurance.

When a wrestler is dehydrated, their heart has to work harder to pump blood and deliver oxygen to the muscles, which can lead to fatigue and decreased performance.

Next, hydration is important for maintaining body temperature. During intense physical activity, such as wrestling, the body loses fluid through sweating, which can impact its ability to regulate temperature.

When the body is properly hydrated, it can function more efficiently, allowing the wrestler to perform at a higher level for a longer period of time.

Finally, proper hydration can also help with recovery after training and competition. By replenishing fluids and electrolytes, a wrestler can help their body recover faster and be better prepared for their next training session or match.

I know when wrestlers think of stamina they often think of building muscle and improving their endurance, but hydration is important too. Make sure to always drink a sufficient amount of fluids during practice and during matches.

Nutrition

Nutrition also plays a crucial role in building stamina for wrestling. A well-balanced diet can provide the body with the energy and nutrients it needs to perform at a high level and recover from physical activity.

Consuming enough carbohydrates can provide the wrestler with energy to sustain high-intensity physical activity, while adequate protein intake can help with muscle repair and growth.

Eating a variety of fruits, vegetables, and healthy fats can provide essential vitamins, minerals, and nutrients that are important for overall health and well-being.

By fueling your body with the right nutrients, a wrestler can improve their endurance and performance, reduce the risk of injury, and maintain their stamina throughout a match.

Food is fuel for the body and if you give your body bad fuel, you will get bad results. So try to avoid things like processed foods, sugar, and other foods that can put a strain on your body.

Instead, try to eat nutritionally dense foods like rice, beans, pasta, meat, eggs, yogurt, fruits, vegetables, etc. This is especially important during a season or when you are conditioning.

Recovery

Lastly, recovery is also an important aspect of building stamina for wrestling. Adequate recovery time is necessary for the body to repair and rebuild muscles after intense physical activity.

Proper recovery can help prevent fatigue, injury, and burnout. A wrestler can improve their recovery by incorporating active recovery techniques, such as stretching or light exercise, into their routine.

They can also use passive recovery methods such as massage, ice baths, or compression therapy to reduce inflammation and help the muscles recover faster.

Adequate sleep and nutrition can also play a significant role in recovery. By giving the body enough time to recover, a wrestler can ensure that they are well-rested and ready for their next training session or match.

Proper recovery can help maintain and improve overall performance, reduce the risk of injury, and increase stamina.

It is important for wrestlers to prioritize recovery and make it a part of their training regimen to help build and maintain their stamina for wrestling.

To close out, let me share with you an example of a training routine that could be used to build stamina as a wrestler.

Example Of A Wrestling Routine For Building Stamina

Day	Exercises
Monday	Jog, Lift Weights (Upper Body & Core), Light Wrestling Related Drills
Tuesday	Jog, Lift Weights (Lower Body & Core)
Wednesday	Jog, Wrestling Related Drills
Thursday	Jog, Lift Weights (Upper Body & Core)
Friday	Jog, Lift Weights (Lower Body & Core)
Saturday	Sprints, Wrestling Related Drills
Sunday	Rest

Looking For Gear To Use When You Train?
If you are interested in training Wrestling, here is some of the gear I recommend: Best Ear Guards(Headgear) Best Mouth Guard Best Wrestling Shoes Best Groin Protection
Want To Learn To Fight, But Don’t Want To Go In Person?
CoachTube has online training videos for Wrestling, Boxing, MMA and more. And best part is you can do it all from your home allowing you to go at your own pace. Check them out here.
Interested In Training Other MMA Fighters?
Click here to check out the MMA Conditioning Association and see what you need to become an MMA conditioning coach and begin training fighters.

** The information on any/all of our content is provided as an information resource only. Always consult with your coach and your physician before engaging in physical activity.