Band Gi Curls

An image of Ron Burgundy performing shirtless dumbbell curls.
You don’t need to do over a thousand reps like Ron to get strong arms for wrestling.

Here’s one of the curl variations I sometimes work into training programs.  It’s pretty simple to set up and can be adjusted based on what equipment you have.

The Gi I use is one for Jiu-Jitsu.  I used to use a light karate type Gi that I had from college (I had to take either karate or dance…what a choice right?!).  However, that Gi got torn up pretty quickly.

One of the fighters that used to come to my old gym recommended I search “double weave Gi” and purchase one of those.

That was more than 2 years ago and it still has yet to sustain any rips or damage of any kind!  I also use them for chinups and bodyweight rows. I even hook them up to cable machines to perform basically any cable exercise you want with added grip/finger work.

Anyway, take the Gi (or towel or whatever you happen to have) and drape a band across the middle of it.  If you don’t have a band you can hook it up to a cable machine for a similar effect.

I’ve also seen these performed at Cornell simply with partner resistance (read more- Manual Resistance for Wrestlers).

Once the band is over the Gi, place one foot through each end of the band so that both ends are anchored by your feet and the middle is across the Gi.

From there get your grip locked up and start curling.  I typically have wrestlers perform this for higher reps. Usually around 15-20.

Additionally, if you’re looking for other ways to strengthen your grip for wrestling be sure to read a more detailed post I wrote- Grip Strength for Wrestling

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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