Especially at the higher weight ranges, kettlebells can give your body a dynamic workout, providing your muscles with considerable resistance in multiple planes to mimic the challenge posed by a rival wrestler. Kettlebells in the 35-, 65- and 95-lb. range may not be doable when you start, but you can work up to this level over time to build significant strength, advises fitness trainer Dave Bellomo in “Kettlebell Training for Athletes.” Start in the preseason with workouts on Monday, Tuesday, Thursday and Saturday so you are fit and strong by the day competition starts.
Kettlebell Single Clean
While difficult to learn, the single clean “translates beautifully” to wrestling, Bellomo observes. Stand in what most sports call the “ready” position, like a football linebacker, feet spread hip width apart, body learning forward. Grasp the kettlebell with one hand. Swing the kettlebell forward, pull the weight back into your side and rack it, which means to hold it palm up, resting on the outside of your bicep. As you flip the kettlebell over your elbow to rack it, lean to the side away from it to support its weight on your hip. Try to have the kettlebell land smoothly in the racked position, Bellomo advises. Work through your list of kettlebell exercises to complete a set and then return to the single clean to repeat a second and third set of your list.
Kettlebell Squat-pull
The squat-pull works well as a wrestling-specific exercise because it involves most of the major muscle groups, Bellomo notes. Stand in the ready position and grasp the kettlebell with both hands. Explode upward with your hips and legs to bring your back straight and continue the kettlebell motion upward using the strength of your arms until the kettlebell sits at your midchest, arms out to the sides. Pull your elbows into a V shape as you bring up the kettlebell to avoid wrist strain and to challenge your deltoid muscles.
Kettlebell Pushup Row
Depending on your level of strength, perform the pushup row with your body supported by either your toes or your knees, if that is easier for you. Place two kettlebells on the floor spaced at the same distance as your hands would be for a pushup. Put your hands inside the handles, palms down. Push yourself up. Remove one hand, grip the kettlebell handle and row the kettlebell to your ribs. Place the kettlebell down on the floor. Repeat the pushup, using the other hand to row.
Kettlebell Alternating Clean
As a variation from the single clean, perform the alternating clean as part of your workout, but not both exercises on the same day. Stand up holding two kettlebells. Clean and rack one kettlebell -- in other words, lift it and cock it on your shoulder. Clean and rack the second kettlebell, at the same time tipping up the elbow of the hand holding the first kettlebell so that this kettlebell goes forward and down. You alternate your clean and rack of one kettlebell with lowering of the other in a rhythmic, hopping motion.
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