We get it. At home wrestling workouts are, in reality, not as glorious as mainstream media makes them out to be. While coaches often record instructional videos of these home workouts in airy, large spaces within their homes or garages, you may have to execute them in your small, already-cluttered living space.Â
Wrestling is one of those sports that is most enjoyable when performed by at least two people. So, the idea of doing at home wrestling workouts all by yourself isn’t that exciting.
On the plus side, though, at home wrestling workouts can prove to be surprisingly effective. In this article, we’ll introduce four highly efficient circuits. If you want to sharpen your wrestling skills fast, incorporate these killer moves into your home workout. Let’s dive in.
Circuit 1: At Home Wrestling Workouts for Building Lower Body Strength
When you’re shooting for single leg takedowns or driving through your opponent’s defenses while wrestling, you need all the support from your lower body that you can get. Bodyweight drills targeting lower body muscles will fortify them, building a solid foundation to help you maintain balance while executing offensive and defensive maneuvers.
Bodyweight Squats (Sets: 3, Reps: 15)
At home wrestling workouts, such as bodyweight squats, are a sure way to increase the flexibility and balance of your joints. These workouts strengthen the primary muscles involved in generating power for explosive shifts, which are common in the sport of wrestling.
Steps
- Stand with feet shoulder-width apart, toes slightly turned out.
- Lower your hips back and down, as if you were sitting in a chair. Keep your chest up.
- Push through your heels to return to the start.
Lunges (Sets: 3, Reps: 12 per leg)
Anyone who desires to build core strength through at home wrestling workouts should do lunges. To get optimal gains from this exercise, keep your torso upright and knees aligned over your feet.
Steps
- Step forward with one foot, lowering your body until both knees form 90-degree angles.
- Push back through your front heel to return to the starting position.
- Alternate legs and repeat.Â
Glute Bridges (Sets: 3, Reps: 15)
Your hips do far more for you as a wrestler than you may realize. At home wrestling workouts such as glute bridges train your hips to generate power, which is required to complete explosive upward motions such as throws, escapes, and double leg throwdowns. If you just want to work your core, glutes, and hamstrings, this exercise will also help you with that.
Steps
- Lie on your back with knees bent and feet flat, hip-width apart.
- Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Lower slowly and repeat.
Calf Raises (Sets: 3, Reps: 20)
As you may have already guessed, at home wrestling workouts are also supposed to strengthen your calves. By helping you achieve stronger calves, calf raises increase the quickness and precision of your footwork.
Steps
- Stand, positioning your feet shoulder-width apart, holding onto a wall or chair for balance if needed.
- Lift your heels to stand on your toes, then lower back down.
- Perform slowly for maximum muscle engagement.
Wall Sits (Sets: 3, Duration: 60 Seconds)
Avoid arching your back inwards or outwards when performing a wall sit. Keep it flat against the wall, and avoid letting your knees buckle inwards either. Following these tips for the maintenance of proper form will help you attain maximum postural control. Once you master how to control your posture, you’ll be able to maintain balance during scrambles and stay grounded in stance and motion. :
Steps
- Stand with your back against a wall and slide down until your thighs are parallel to the floor.
- Keep your knees over your ankles and hold this position.
- Rest briefly before repeating the exercise.Â
Circuit 2: Wrestling Drills to Improve Agility and Footwork
If your opponent was trying to get a strong grip on you, how quickly would you be able to sprawl and defend yourself? If you said, “not fast enough,” you need to improve your athleticism. You can do that by incorporating drills like the at home wrestling workouts below into your training schedule.
Lateral Shuffles: 4–6 Sets, 20–30 Seconds Per Set
Performing lateral shuffles during your at home wrestling workouts ensures that you can move from side to side efficiently without losing your stance. If you want to maintain dominance while on the wrestling mat and take your coordination and foot speed to the next level, don’t skip your shuffles.
Steps
- Stand with feet shoulder-width apart.
- Shuffle quickly to one side for a few steps, then reverse direction.
- Keep your movements low and controlled without crossing your feet.
Forward-backward Sprints (Short Distance): 5–8 Sets, 1 Rep Per Set
When wrestling, you have to change directions frequently without losing your stamina. Exercises like forward-backward sprints train your ability to transition from offense to defense movements. Consequently, they help you learn how to stay balanced and react quickly to changes in your opponent’s movements, the wrestling match tempo, and your positioning on the mat.
Steps
- Mark two points about 10 to 15 feet apart. Use tape, chairs, or any household items for marking.
- Sprint forward to one marked point, then backpedal to the starting point.
Cone Drills: 4–6 Sets, 1 Drill Per Set
The cone drill is the perfect at-home exercise for improving spatial awareness, as it confines your steps to a limited route.
Steps
- Place markers, such as cups, books, or shoes, in a zigzag or square pattern on the floor.
- Sprint, shuffle, or weave around them.
- Stay light on your feet and use quick, sharp turns.
Dot Drills: 3–5 Sets, 5 Repetitions Per Pattern
Like other at home wrestling workouts in this circuit, dot drills work muscle groups in your ankles and lower legs. This strengthens them to withstand the explosiveness of mat scrambles, directional changes, takedown attempts, and jumps and landings.
Steps
- Use chalk or tape to create a five-dot pattern on the floor, similar to a die face.
- Jump quickly from dot to dot in a set pattern, landing lightly on your toes.
- Increase speed as you master the drill.
Agility Ladder Drills (Simulated with Tape on the Floor): 3–5 Sets, 3–4 Patterns Per Set
Most professionals prefer using actual agility ladders for their at home wrestling workouts. However, you can simulate your own agility ladder using tape if you can’t afford a real ladder or if you aren’t experienced enough to use a real one.
Steps
- Lay tape on the floor in a ladder-like pattern.
- Perform different footwork patterns (e.g., high knees, side steps, or in-and-out movements).
- Maintain speed while focusing on precision.
Circuit 3: At Home Wrestling Workouts for Strength and Conditioning
At home wrestling workouts for strength training enhance muscular endurance and strength. If you ingest the right nutrients and increase the difficulty levels of these exercises as you get stronger, you’ll also experience muscle growth. That’s not all. These body weight exercises also promote aerobic conditioning by strengthening your heart, allowing it to pump blood more efficiently, lowering your resting heart rate, and improving your cardiovascular fitness.
Burpees: 3–5 Sets, 10–15 Reps Per Set
Activating the muscles used to grapple your opponent’s body requires practice. At home wrestling workouts like burpees can help you build that strength.
Steps
- Start standing, feet shoulder-width apart.
- Squat down, placing your hands on the floor in front of you.
- Jump your legs back into a plank position.
- Perform a push-up for upper body strength. Don’t skip it.Â
- Jump your legs forward to return to a squat.
- Explode upward into a jump, reaching your hands overhead.
Pull-ups: 3–5 Sets, 8–12 Reps Per Set
Were you wondering when we’d get to the at home wrestling workouts that increase hand control? We present to you: the pull-up. You’ll want to focus on gripping the bar as you would an opponent. Avoid doing pull-ups more than three or four times a week so that you don’t overtrain the muscles used.
Steps
- Grab a pull-up bar with your palms facing away, shoulder-width apart.
- Hang with your arms fully extended and engage your core.
- Pull your chest to the bar, squeezing your shoulder blades together.
- Lower yourself back down in a controlled way.
Medicine Ball Throws: 3–5 Sets, 10–15 Reps Per Set
Wrestling heavily relies on core stability and rotational strength. Medicine ball throws, particularly rotational ones such as side throws, mimic the twisting movements used in grappling and contribute to the development of a stronger, more resilient core.
Steps
- Hold a medicine ball at chest height, standing a few feet from a wall.
- Tighten your core and hurl the ball forcefully against the wall.
- Catch the ball as it bounces back.
Circuit 4: Bodyweight Exercises Specifically for Wrestlers
There’s no way we’ll write an article about at home wrestling workouts without including a few drills that are specifically for wrestling.
Shadow Wrestling (5 Minutes)
Solo-drill or perform wrestling techniques without a partner.
Sprawl Drills (3 Minutes)
You’ll be practicing how to defend against imaginary takedown attempts by executing quick sprawls.
Penetration Steps (3 Minutes)
Take penetration steps to mimic the entry phase of takedowns.
Sit-outs (3 Minutes)
While seated, execute sit-outs to transition from the bottom position and get back on top.
Frequently Asked Questions
How to train for wrestling at home?
At home wrestling workouts can be highly effective if you focus on bodyweight exercises and conditioning. You can incorporate exercises like push-ups, squats, lunges, planks, and burpees to build strength and endurance. Shadow wrestling, practicing takedowns on a dummy, and working on your agility with cone drills or jump rope are also great ways to train at home.
What is the best workout for wrestling?
The best at home wrestling workouts target wrestling-specific muscles and movements. Include exercises like pull-ups, dips, and core work to build upper body strength for grappling. Incorporate plyometrics like box jumps and jump squats to develop explosive power. Don’t forget flexibility and mobility exercises to prevent injuries and improve your range of motion on the mat.
How to get in shape for wrestling fast?
Although there are no shortcuts to fitness, you can get in shape for wrestling quickly with intense and focused at home wrestling workouts. High-intensity interval training (HIIT) can be very effective, alternating between short bursts of intense exercise and brief recovery periods. Combine this with regular wrestling-specific drills and exercises.
Can I practice wrestling by myself?
At home wrestling workouts can include solo drills to improve your technique and skills. While you can’t replicate the resistance of a live opponent, solo practice is valuable for refining your technique and building muscle memory.
Are squats good for wrestling?
Squats are excellent for wrestling. They build strength and power in your legs and core, which are essential for driving through takedowns and maintaining a strong base. Include different squat variations in your at-home wrestling workouts, such as front squats, back squats, and goblet squats, to target different muscle groups and enhance your overall wrestling performance.
At Home Wrestling Workouts: Wrapping up
Before completing any of the at home wrestling workouts above, do a brief warm-up consisting of dynamic stretches, light jogging, or other mobility exercises to prepare your body for the tasks ahead. If you discover that you can’t work through the full circuits, don’t push yourself too hard. Pick one or two exercises that you can execute with perfect form and focus on them.
To add variety to your routines, you may introduce alternative exercises like jump squats, handstand push-ups, and triceps dips from time to time. After each circuit, take time to cool down through static stretches and deep breathing exercises.
