If there's one word that's gotten all the attention in the fitness/strength and conditioning industry over the last few years, it's "core." Different trainers and coaches have different definitions of it; I use the term to encompass the muscles of your waist (ab muscles and low back/spinal erectors). This new term that, in my opinion, is just an all encompassing word for abs and low back, has led to "miraculous" workout discoveries in new ways to functionally train your body. I used quotes around miraculous because most recent research is suggesting that new age functional core training methods (like putting athletes on unstable surfaces forcing them to balance and stabilize while performing an exercise) are not any more effective at activating and firing the abs/low back than simply putting them under a heavy squat, deadlift, barbell overhead press, or other exercise where the athlete has to stabilize their core to maximize efficiency and safety of the exercise. In fact, a 2009 study performed by Jeffrey Willardson at Eastern Illinois University and published in the International Journal Sports Physiology Performance concluded that during whole body, intense weight training, one must stabilize the core muscles to perform the exercises and the capacity for maximal core muscle activation actually decreases when people exercise on unstable surfaces! This is just the opposite of what these "functional core trainers" have been telling you!!
So what's a wrestler to do? When looking for new training methods and principles, I like to stick to a phrase one of my best professors always reiterated to me- don't reinvent the wheel. If you want a super strong, bulletproof core, just look to see what people with what you want are doing. Without getting into a big debate on who has a stronger core let's just assume that Professional Strongmen and Powerlifters have the strongest cores in the world. Both athletes put hundreds, if not 1000+ pounds on their backs regularly and either walk with it (various walking events in Strongman including the Yoke and Farmer's Walk) or squat it (car squat for Strongman, competition squat for Powerlifter). Not to mention the stress on their cores during deadlifts, Atlas Stone Lifts, etc. Needless to say, Strongmen and Powerlifters undoubtedly have the strongest cores on the planet.
Because I've had the pleasure of knowing and training with some Professional Strongmen and Powerlifters, I've been able to pick their brains over time. Not only has their knowledge and input helped me improve my competition lifts (to the tune of 500+ pounds added to my 3 lift total in just over 3 years), but it has greatly improved the training and performance of the wrestlers I train. So what's the big secret for an unbreakable core? Heavy duty exercises for 6-15 reps. Think about it- if your goal was to strengthen your biceps, would you go to the gym and do 4 sets of 50 curls? No, you'd pick up a heavy weight and lift it for lower reps. Your abs are no different than the other muscles in your body, so don't train them any differently. Pick a few exercises each time you go to the gym, train them hard, and move on just like you would with any other muscle group or workout. Here are some of my favorite core exercises for wrestling.
Wrestling Workout Core Exercise 1- Ab Wheel
Setup: Kneel on the ground or on a pad and grab the handles on the ab wheel.
Execution: Move the ab wheel away from your body as you lower your hips and shoulders simultaneously toward the ground keeping your core parallel to the ground throughout. Although you should shoot to be fully extended at the bottom (your body from your knees to your hands just hovering over the ground), go as low as you can while maintaining this position before returning to the start by squeezing your abs to pull yourself back up.
Wrestling Workout Core Exercise 2- Pulldown Abs
Setup: Attach a pulldown ab strap or rope to the top pulley of a cable machine or anchor a band on the top bar of a power rack. Position yourself accordingly with whatever device you're using (arms through the straps, or grap the rope or band with your head in between).
Execution: Pull straight down by contracting your abs. Avoid driving your hips back in order to pull the weight down. This will take stress off your abs and the exercise will lose its effectiveness. If, for whatever reason, your gym doesn't have a tricep rope, a towel will work just as well.
Wrestling Workout Core Exercise 3- Suitcase Deadlift
Setup: Load a Hammer Curl bar with your desired starting weight and stand next to it so that it to either side of you (whichever side you want to start with). Squat down and grab the middle of the handle. Arch your back and drive your chest up.
Execution: Begin the exercise by performing a deadlift. Continue to drive up until you are fully standing upright. When you've reached the top of the exercise, return to the starting position, reset your arch and repeat for reps. Make sure to keep your chest tall and back flat throughout the movement and also be sure to take the time to pause in between each rep so you can reset your back arch. We use a hammer curl barbell at my gym because it's shorter and therefore cuts down on the potential for the having balance issues you may have with a standard seven foot bar. If you do not have access to one, an EZ curl bar works ok, or you can just use a dumbbell if need be.
Wrestling Workout Exercise 4- Kettlebell Windmill
Setup: Position a Kettlebell overhead by cleaning and then pressing it so that your arm is locked out and the Kettlebell is directly over your shoulder. Rotate both of your feet so that your toes are pointing away from the Kettlebell (ie if it is in your right hand, point your toes to the left).
Execution: Begin to lower your upper body to the ground by driving your hip in the opposite direction of where your toes are pointing while simultaneously sliding your free hand down the inside of your lead leg. Keep your legs straight as you continue to lower yourself under control until you can touch the ground. Obviously, if you are not flexible enough to touch the ground, don't force yourself to do so which will cause a break in your form. As your flexibility improves work toward lowering your hand so that it is flat on the floor before returning to the start. To maximize your flexibility, it is recommended by most Kettlebell experts to focus on driving your hip as far back as possible. Also, be sure to look up at the Kettlebell throughout this exercise. It may sound like a silly rule to follow, but believe me, this trick helps you to stabilize it overhead and greatly reduces your risk of injury.
Wrestling Workout Exercise 5- Cable Ball Lift
Setup: Position a single handle attachment in the lowest position on a Functional Trainer or an adjustable cable column. Stand alongside the machine while holding a stability ball. Grab the handle with the hand opposite the handle (so if the handle is on your left side grab it with your right hand).
Execution: Begin in a quarter squat position. Squat up while simultaneously rotating back and away from the machine until you are fully extended. Lower the weight back to the starting position and repeat for reps. Maintain a flat back throughout this exercise by focusing on keeping your core tight throughout.
For more wrestling workouts, wrestler-specific strength training exercises, and top weight training training mistakes made by wrestlers visit my blog below and sign up for my free newsletter.
Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit his blog and sign up for his free newsletter at http://www.wrestler-power.com
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