Why Wrestlers Have Better Grip Strength

Why Wrestlers Have Better Grip Strength?

The grip strength is one of the most important aspects of your wrestling game. You need to have strong grips if you want to protect yourself from getting beat up or even thrown out of the ring! The reason why wrestlers have better grip strength than other athletes is because they are working with their hands all day long, not just during matches but throughout the whole year. They do pushups, pull ups, squats, leg lifts and many other exercises.

When it comes to wrestling you will need to work hard on the grip every single day. If you don’t train your grip then chances are that you won’t be able to hold onto the ropes when you wrestle.

A weak grip means that you might fall off the ropes or even get thrown out of the ring!

Wrestling Grip Training Program: How To Train For Wrestling Explosiveness?

There are two ways to train your grip strength. One way is to perform exercises which require very little time like handstand pushups and sit ups. These exercises require no equipment so you can do them anywhere without any distractions. Another option is to perform exercises which involve weights such as deadlifts, bench presses, dips and rows. These exercises usually take longer to complete but they will definitely make your grip stronger too!

In this section, we will go through different grip training exercises which can be done using the first option. Even though you are not working with weights it is still crucial that you take your time with these exercises.

If you are rushing then you are more likely to get injured or strain a muscle in your hand. Take your time and make sure that you perform each exercise correctly without any mistakes. If you have any questions then please don’t hesitate to contact your wrestling coach for further help.


Standing in the middle of a room with your feet together, place your hands on the ground about shoulder width apart. Tense your whole body and slowly walk your hands forward until your are in an upside down V shape.

Your back should be straight and your head should be tucked in. This is the starting position. Lower yourself until your head almost touches the floor and push back up with enough force to keep your body straight. If this is too easy then you can place your feet on a chair or something else that brings you a little higher off the ground.


Lying down on the floor, bend your knees and place your feet on the ground. Place your hands behind your head.

Why Wrestlers Have Better Grip Strength - Picture

Tense your abs and slowly sit up without using your legs. Go as far as you can until your shoulder blades almost touch your knees. You should have a straight line from your shoulders to your knees while doing this exercise. Slowly go back to the starting position. Try to do as many as you can.


By now, you probably know how to do these but here we will explain how to do them if you are just starting out. Place both of your hands on the ground about shoulder width apart.

Tense your whole body and slowly lower yourself until your arms are at a 90 degree angle. Make sure that your head is tucked in, back is straight and you don’t go any lower than a 90 degree angle. Push yourself back to the starting position. If this is too easy then you can do them from your knees or add a weight to your back.


Starting from a standing position, jump onto a box or bench that is around knee height. Land softly and without pause, jump straight up as high as you can off the box or bench.

Land softly and then step right back onto the box or bench. Try to do this for as long as you can.

These are just some sample grip exercises for you to try out at home or in the gym. As you become stronger and more experienced you will be able to add more exercises or increase the difficulty of these ones.

As long as you are training your grip in some way, you will surely see an improvement over time.

If you want to get even more professional advice, tips and techniques on how to improve your own Grip Strength, check out the Dead Grip Kindle Book!

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Sources & references used in this article:

A psychophysiological assessment of elite wrestlers by JM Silva III, BB Shultz, RW Haslam… – Research Quarterly for …, 1981 – Taylor & Francis

Physiological determinants of wrestling success in high school athletes by JN Roemmich, JP Frappier – Pediatric exercise …, 1993 – journals.humankinetics.com

Physical fitness factors to predict male Olympic wrestling performance by J García-Pallarés, JM López-Gullón, X Muriel… – European journal of …, 2011 – Springer

Physiological and performance responses to tournament wrestling by WJ Kraemer, AC Fry, MR Rubin… – Medicine and science …, 2001 – researchgate.net

Physical fitness differences between freestyle and Greco-Roman junior wrestlers by E Demirkan, M Kutlu, M Koz, M Özal… – Journal of human …, 2014 – content.sciendo.com

Physiological profile of elite Iranian junior freestyle wrestlers by B Mirzaei, DG Curby, F Rahmani-Nia… – … Journal of Strength …, 2009 – cdn.journals.lww.com

Physical fitness factors to predict female Olympic wrestling performance and sex differences by JG Pallarés, JM López-Gullón… – … Journal of Strength & …, 2012 – journals.lww.com