This is the next post in the Wrestling Training series.
Wrestling Training- Day 3
Day 3:
a. Box Squat Horizontal Jump (4×4)
a. MB Slam (4×5)
a. SL Jump to Bench (4×4)
b. DB Jerk (4×4)
b. Hanging Leg Raise (4×10)
c. Dr. Mike DB Bench (4×8)
c. Pause DB Row (4×10)
c. DB Step Up (4×8)
In this post I’ll detail the Pause DB Row and why you should start using it in your training program this season.
Here’s a quick video of me performing the Pause DB Row. While you can perform this exercise on a bench and pause the DB on the floor in between each rep, I’m performing it in an unbraced position. Either works, so try both and see which you prefer.
There are a number of reasons why I prefer the Pause DB Row instead of a traditional DB Row.
Wrestling Training- Pause DB Row Benefits
First and foremost, I think making yourself pause the dumbbell on the floor in between each rep prevents you from creating too much momentum by initiating the pull with your back combine with a rotational effort from your core.
Ultimately this helps keep the focus on pulling with your lats and rhomboids which is why I’d be recommending this lift to be implemented in a wrestling training program.
Additionally, the pause in between each rep is a great way to build the strength needed to overcome a stalemate situation on the mat. Training your body to produce maximal force from a stopped position will train your body to produce the same force when you’re in on a leg attack and your opponent sprawls on you. Having the strength and power to overcome these typically stalemate situations is what’s going to help you reach the next level.
Think of the pulling strength needed to overcome this stalemate situation. Pause DB Rows will get you there!
Wrestling Training- Pause DB Row Technique:
In terms of how to properly execute the Pause DB Row, here are some quick technique points to keep in mind. …I’ll detail how to perform this exercise from an unbraced position as I demonstrate in the video above.
First, stagger your stance. In fact, over-stagger your stance. This will keep your back leg out of the way so it won’t affect what should be a straight line of pull, perpendicular to the ground.
Second, maintain a flat back throughout the exercise. While doing this, try to lower your torso in an attempt to get as parallel to the ground as possible. If you don’t have the flexibility to maintain a neutral core when your torso is parallel to the ground, simply bring your chest up a little until you’re able to get into this position.
While maintaining a tight, neutral core won’t affect the exercise; it’s a good happen to get in to when you’re in the weight room and it will transfer to the mat because your core will be trained to stay locked regardless of what position you’re in. Sprawls will therefore be less effective against you and you’ll be able to get off the bottom better because the top pressure from your opponent won’t force you to the mat as easily.
Because I’m flexible, I try to focus on keeping my stomach and chest in contact with my quad at all times during the row. If you can’t do this don’t worry, you’ll eventually be able to if you stay consistent with your wrestling training. Just find a point of reference from which to start with and work down from there.
Additionally, as with any other row, focus on pulling your elbow up the side of your ribs and then across your back. Think about pulling your shoulder blade to your spine which will maximize the involvement of the lats and rhomboids.
Be sure to add these into your In-Season program, and check out the next post in the series- Wrestling Training.
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