Pulling strength is vital to wrestling success. If you can’t pull in a leg when you’re in on a single or double, or be able to cinch up a tightwaist tight enough to squeeze the life out of your opponent, then you’re missing out on opportunities to score. While inverted rows are a great exercise for the pulling muscles of your back, shoulders, and biceps, this variation works all of the above muscles, as well as helping to build a bone crushing grip. Everyone knows that having a strong grip is an advantage in every aspect of wrestling, but having Popeye-like forearms sticking out of your T-shirt sleeves doesn’t hurt either.
Ring Row Tips
- Lock out your knees and pull your toes up towards your shins, while squeezing your glutes and abs tight to keep you in a straight line.
- Think about pulling yourself up by stuffing your shoulder blades in your back pockets.
- Don’t let your chin reach out past your chest.
- Pull until your thumbs are in your armpits
- Remember that the closer your body is to being parallel to the floor, the more of your weight you’re pulling, so if you can’t work through a complete range of motion, then walk your feet back up so that you become more vertical.
- 2-5 sets of 8-15 reps work better than super low reps