12 Grip Strength Exercises for Wrestlers

12 Grip Strength Exercises for Wrestlers

Dominating Grip Strength –> Dominating Hand Control –> Dominating Every Aspect of a Wrestling Match.

If you have COMPLETE CONTROL of your opponents hands and/or wrists, your opponents options to score and counter will be DRASTICALLY Reduced!

Here’s a short List of 12 Grip Strength Exercises for Wrestlers…

1. Rope climbing. Use the thickest diameter of rope you can find and remember to use every available means of safety measures, supervision, etc.

2. One-Hand Assisted Pull-ups. Grip the bar firmly with your left hand, and then firmly grip your left wrist with your right hand. Perform Pull-up repetitions to failure, then alternate to the other hand. Use a spotter if necessary, or if you think you are really tough, add some weight.

3. Hang from a bar. Like a Pull-up, but just hang there. See if you can do it for 5 minutes without letting go. Consider adding weight or hanging from only one hand if you need more of a challenge.

4. Battle Ropes – Alternating Waves and various other movements.

5. Heavy Jumprope

6. Dumbbell Carries. Pick up a heavy dumbbell in each hand and walk with them for a pre-determined distance. Variation of this is to place two 10 lb plates together and hold them together with one hand by squeezing them together. Do the same in the other hand and pick them up and hold for time. Adjust weight and time to match your strength level. 

7. Deadlift (Stand and Hold). Perform a very heavy deadlift with both hands in a pronated grip (palms facing you, and hold as long as you can.

8. Pro-Sup’s. Grab a bar about the size and weight of a baseball bat. Hold it out in front of your body, and slowly (with control) rotate down to the left, then back up and lower it down to the right and return to the upright position. Repeat for a specific number of repetitions then switch hands.

9. Towel Grip Pull-Ups. Throw a sturdy towel over a bar. Firmly grip one side of the towel with your right hand, and the other side of the towel with your left hand. Perform Pull-ups to failure.

10. Towel Grip Free-hang. Throw a sturdy towel over a bar. Firmly grip one side of the towel with your right hand, and the other side of the towel with your left hand and allow your feet to come off ground to hang freely.

11. Over-sized Grip Dumbbells and Barbells. Perform any common free weight exercise with an over-sized grip on your dumbbells and barbells. You can find special “clip-on” adapters or simply wrap a hand towel around the grip area of the bar.

12. Grip Strength Implements. There is a great variety of Grip Strength tools, machines, and gadgets available.

I plan to make a short demonstration video that will be posted here as soon as it is available so come back soon for our Video of the 12 Grip Strength Exercises for Wrestlers.

​*Disclaimer: Use caution and appropriate supervision whenever performing any new exercise.