1. Wrestling Training
Wrestlers don't work to build bulk; rather, they exercise to get toned and make themselves lean and flexible. There are a number of different drills that wrestlers do in training to focus on different aspects of the sport, including arm wrestling, leg wrestling and hand wrestling. While hand wrestling is a sport unto its own, it is an excellent drill for wrestlers to work on balance. Since most wrestling takes place on the mat, standing contests like hand wrestling draw on the athlete's ability to hold their own with their legs, back and core.
2. Holding Hands
Opponents stand facing each other to hand wrestle. The take each other's right hand as if they're going to shake. Each person puts forward his right foot so it touches the inside of the opponent's right foot. They anchor themselves as hard as they can to maintain an edge. The object of the sport is to get the other person to move one or both of his feet. This drill does not focus on taking the opponent down. It's easy to tell who wins a hand wrestling match; the contestant who moves first is the loser.
3. The Core of the Matter
Hand wrestling requires a solid core to withstand the twisting and turning your opponent will do to you to get you to fall. To strengthen the center of the body, do the crunches every day and work on the abdominal muscles. Strengthen your abs by adding twists to your crunches and sit-ups to strengthen your obliques. Try to touch your elbow to the opposite knee with your hands behind your back when you do sit-ups. Stand with free weights in each hand and alternately let each drop.
4. The World on Your Shoulders
Strong back muscles are important for holding your own in wrestling drills. By developing the lower back muscles, you will also avoid injuries. Add resistance to your exercises to strengthen the extensors. Push up the pressure on the aerobic activities, such as elliptical and rowing machines. Touch your toes with free weights in hand, or wearing weighted gloves. Stretch the hamstrings in the back of the legs when you work your lower back.
5. Mind Over Hand
Like martial arts, wrestling has a strong mental component to it. Many wrestlers gain an advantage in the sport and in the drills like hand wrestling by getting involved in one of the martial arts. Concentration is key in hand wrestling and martial arts can help train the athlete to focus completely on the moment at hand. Martial arts training also includes techniques used to fake out an opponent, which can be very handy when you're staring into the face of your partner during the entire match.
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