Rotational Power For Better Throws

A famous belly to belly suplex by West Germany's Wilfreid Dietrich throwing American heavyweight Chris Taylor during their match at the Munich Games.

Here’s a video I recently shot of me performing one of my favorite ways to increase rotational power- the Rotational Cable Lift.

Originally this exercise is what started the “Functional Core Training” movement. However, instead of the single handle that I’m using, the person would use a bar with about 2 1/2 feet in length.

In addition, the movement was performed slowly. It was therefore not as wrestling-specific as I’d like it to be. Nonetheless it’s a great exercise for developing core stability.

However, the one thing I thought needed to be changed was the speed of execution.

Think about it…

How many slow throws have you seen?

What about slow mat returns?



If you don’t explode and rotate your body with speed, you are greatly decreasing your chances of scoring.

So, if you’re looking to improve your performance in the situations above, then give this exercise a shot. Start by simply hooking a single handle up to a low cable column.

From there take a grip on the handle. If you’re starting the exercise by twisting to your left you’ll want your right side closest to the machine and your right hand on the handle with your left hand over top.

Step away from the machine to a distance where the weight is off of the stack when you’re in the starting position.

Get into a quarter squat with a neutral core.

Rotate your shoulders slightly toward the machine to assume the starting position.

From there squat up and rotate away from the machine while pulling the handle across your body.

Do this as explosively as possible!

Once you’ve reached the end of the movement return to the starting position quickly. Brace your core to stop the motion and immediately redirect the weight back up by driving with your legs and rotating again.

Because this exercise is meant to be trained for speed and power, it’s best performed in the 5-8 rep range.

The key is to make sure each rep is explosive. If you find yourself fatiguing as you complete the last couple reps, either lower the weight, or lower the number of reps you’re performing.

Anyway, check out the video and let me know what you think.

Also, be sure to check out the posts below if you’re looking to increase your power.

Wrestler Power Pushups– details a few explosive pushup variations as well as how to implement them into your training program.

Hip Power for Wrestling– this post details a bodyweight exercise you can do anywhere that will take your hip power to the next level.

Developing Power for Wrestlers– contrary to popular belief, if you want to maximize your power for wrestling, you don’t need to become a Olympic lifter.

And read the posts below for more on how to develop core strength specific for wrestlers.

Core Exercises For Wrestlers– this is a very detailed post that goes into how the core functions during specific wrestling situations and how that should influence your exercise selection.

Pulldown Abs and Band Crunch– two great core exercises that minimize hip flexor involvement.

3 Killer Band Core Exercises– if you’re looking for a few new exercises to do with bands, check this out.

Core Development of Elite Japanese Wrestlers– a breakdown of the core development of elite wrestlers as measured by a MRI and what the results mean for the core exercises you choose to implement.

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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