Anderson Squats For Wrestlers

An old image of Arnold and 2 other guys squatting. One man is squatting while Arnold and another look on and verbally encourage him. It's a black and white photo.

Squatting is an absolute must for wrestlers.

It develops the leg strength and power necessary to be successful in nearly every situation on the mat.

Additionally, it helps to strengthen your hips.

However, one of the biggest issues I see with Free Squatting is depth inconsistency.

As the weight gets heavier, the squats tend to get higher and higher.

And if you’re looking to maximize your strength and power for wrestling, then you had better be squatting low. For more info on the research that proves parallel squatting has the best carryover to strength and power production click here to read the post.

And for more info on an exercise you can use to help you squat lower check out my post Squat Like A Stripper.

Anyway, Anderson squats are a great way to ensure you hit proper depth.

Here’s an excerpt from my Wrestler Strength eBook. This eBook is included with all 3 of my program packages. For more info- check out my program packages by clicking here.

Setup: For most situations, place the rack safety pins at a height where the bar will rest across them when you reach the bottom of your squat. If you have access to suspensions straps (I just got the Spud Inc. ones in and they are phenomenal) set them up in such a way that the bar rests against them when you reach the bottom of your squat. The reason I don’t like resting the bar across the pins is because it will sometimes slip when you go to squat up with the weight as opposed to moving more naturally when it’s across suspension straps.

Execution: Unrack the bar and squat it just as you would for a free squat. The key to this movement is pausing at the bottom much like you would for a box squat. Stay tight at the bottom throughout your body and avoid relaxing which could cause a breakdown in your technique (back rounding, knees cave in, etc.) before you power your way back to a standing position.

Wrestler Usage: Anderson Squats are going to best simulate overcoming a potential stalemate situation (you’re in on a shot, your opponent momentarily sprawls and stops your forward penetration, you power through it and lift him up to finish the shot).

Box Squat Plus Anderson Squat

Here’s a video of Mark Bell from Super Training Gym showing a combination of Anderson Squats and Box Squats:

I would label this more of a Box Squat because the bar is not relaxing at the bottom across the chains. However, this is a great combination to try and I wouldn’t argue with Mark Bell. He’s a very strong man.

Anyway, if you have any questions on Anderson Squats or have any questions in general about improving your performance for wrestling, please leave me a comment below.

Related Posts on Squatting for Wrestlers:

Box Squat– this is a great alternative because much like the Anderson Squat, you have control over the depth to which you’re squatting.

Pause Squats– this type of squatting is similar to the Anderson Squat in that it develops the static-to-dynamic power needed to overcome stalemate situations on the mat.

Saving Your Shoulders/Elbows/Wrists From Straight Bar Squatting– squatting with a straight bar can lead to lots of problems with your upper body. This post details a number of strategies that will help alleviate upper body pain that can be associated with straight bar squatting.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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