Wrestling Training- Day 3, pt. 3

A 2 part image of a woman performing a step up onto a metal box holding a dumbbell in each hand.

This is the final post in the Wrestling Training series.

In this post I’ll detail the technique for the DB Step Up. I’ll also discuss why it’s an important exercise to incorporate during the season.

To read the original post in this series check out- Wrestling Training- In-Season Power Development. In that post I cover some of my in season weight training principles. I also include a sample week of training from a recent 8-week program I designed for a college wrestler.

Here’s a quick video of me performing the DB Step Up.

You can perform this exercise on a bench or whatever else you have available.

Just avoid stacking stuff. This oftentimes creates an unstable surface that could lead to an injury.

The DB Step Up is a great in season exercise for a number of reasons.

Step Up Benefits For Wrestling

First, it builds unbelievable single leg strength. This is needed to produce faster shots and to get off the bottom more effectively.

Second, it is a great way to maintain a balance of strength between your legs. This is especially important during the season when you’re primarily standing up with one leg and shooting off of one leg.

Because one leg is getting worked more than the other, imbalances can oftentimes develop. Such imbalances can lead to weaknesses, instabilities, and injuries.

Finally, the DB Step Up is a great in season exercise because you don’t get as sore as you would from a lunge variation.

This will allow you to practice harder, compete better, and, as a result, win more.

A 2 part image of a shirtless man holding a barbell across the front of his shoulders for a Front Squat. He's performing a step up to a bench that you would lay on to perform DB Bench Press.
An alternate way to perform a Step Up.

As you can see in the picture above, there are different ways to perform Step Ups.

Changes with how you hold the weight will help to continually challenge your core, especially when you hold the weight as shown in the picture.

Another, way to perform this is to simply hold dumbbells (or kettlebells) in the rack position.

Here’s a video of me performing a DB Rack Lunge. Instead of performing the Lunge, hold the dumbbells as shown in this video and perform a Step Up.

Finally, you can also perform the Step Up with a Zercher Hold. Here’s a video of me performing a Reverse Lunge with a Zercher Hold.

For part 1 in this series check out- Zercher Lifts.

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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