Top 3 Olympic Weightlifting Movements for Wrestlers

Double Bounce Cleans: The double bounce clean is a very important strength movement for wrestlers. Countless times in a match you will find yourself deep in on a shot with the wrestler defending you hard. You might have 1 or 2 hands on the legs but will be practically sitting on your heels from your opponent defending you. Without double bounce cleans, it would be very hard for you to create power out of the hole to finish the shot. The double bounce clean will teach you how to generate power from a very deep position. With this clean, the wrestler will catch it in a front rack, go as deep as possible in the hole, and then bounce twice before standing up. 5 sets of 2-3 reps are ideal for wrestlers with 1:30-2:00 minutes of rest time. Click here to watch a demonstration: https://www.instagram.com/p/BnhykgshFP0/?taken-by=weightliftinguniversity

Power Snatches: If executed properly, the power snatch can provide one of the biggest physical transfers for the sport of wrestling. A power snatch is a snatch where you catch the bar with your hips above parallel. This will improve the wrestler's grip strength significantly and will also make them more mobility in the hips, hamstrings, and overhead. One more very important aspect of wrestling is the ability to absorb and apply force. The power snatch will train the wrestler's body in applying and absorbing force and will allow for an easy transfer of strength onto the mat. Click here to watch a demonstration: https://www.instagram.com/p/BoKh7JLBtQw/?utm_source=ig_web_copy_link

On the Minute Power Cleans: This is the best Olympic movement a wrestler can do. On the minute power cleans will allow the wrestler to strength train and mimic a wrestling match at the same time. Just like the power snatch, the power clean will be a clean with the hips above parallel when they catch the bar. When I say on the minute, I mean 1-minute rest. After the first power clean is done, the wrestler will have a 1-minute break before performing his next set. Having minimal rest after 1-3 intense power cleans will allow the wrestler to feel as though they are in a wrestling match. I use 3 sets of 2-3 reps on the minute with a 2-minute break after 3 sets. I will perform this 3 times to essentially create 3 periods. These movements will also allow the wrestler's hips and hamstrings to become more mobile and teach them how to absorb and apply force. Click here to see a demonstration: https://www.instagram.com/p/BvB6iwVgJCb/?utm_source=ig_web_copy_link

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