The cable row with a hold is one of my 2 favorite horizontal pulling exercises for wrestlers.
Although vertical pulling (pullups and chinups) are more commonly performed, rows are equally, if not more important.
Think about the pulling you do in a match…
Is it usually over head?
Or is it toward your torso?
Vertical pulling is most helpful when you’re in on a shot and your opponent has sprawled out and, as a result, you’re extended.
Learning how to power through this situation isn’t your best bet.
Instead, work on your technique and timing so you don’t get stuck there.
Not that having vertical pulling strength isn’t important, there’s just a lot more horizontal pulling going on during a match.
Here are just a few situations.
1. Pulling in a 2-on-1.
2. Securing a body lock.
3. Applying a tight waist.
4. Pulling in a high crotch or double leg.
5. Controlling an underhook.
See why I think horizontal pulling is pretty important?
Anyway, here’s a video on the cable row with a hold.
The hold at the end build static strength. This is required to secure the positions above once you’re there.
It also helps get better recruitment from the lats. Here’s a post that details the research- Quick Adjustment To Score More Takedowns.
Here’s a video of a single arm cable row (no hold shown).
Another way to increase recruitment is to add bands.
I anchored a hook near my pulldown/row machine.
However, the gym you go to may not want you drilling holes in their floor. So, use a dumbbell and run a band from it. Just make sure the dumbbell is heavy enough so it doesn’t go flying as you row.
Additionally, while there are many different attachments you can use, I prefer narrow grips.
Because most of the pulling you do in a match is done with your hands close together, or locked.
Finally, as far the hold goes- I suggest anywhere from 3-5 seconds. I think that’s about the average time you’ll need to apply it on the mat. If you think you’d benefit from a longer hold, by all means, feel free to extend it.