3 NEW EXERCISES FOR GRAPPLERS

When it comes to sports that involve grappling, gripping, throwing people around, scrapping on the floor, or even just a standard Saturday night after a few pints!!; you sometimes need to be a little creative with your exercises. Enter these, try throwing them in to your normal routine and guaranteed you’ll be throwing about your opponents in no time:

THE FIGHTERS PUSH-PULL

WHY: A lot of exercises either develop pressing or pulling strength, and from a relatively static body position. This develops both pulling and pressing ability at the same time, improving that transition from pull to push. This is also an awesome exercise for developing the ability for the core to resist some rotation, and as a bonus the lower body is integrated in to the movement. It’s not going to help you smash PB’s on the Bench Press; but throwing this exercise in to your session will help your pulling, pushing and core strength transfer in to your sport movements. Plus the exercise looks pretty cool, and works as a great metabolic finisher if performed with speed!

THE SUSPENDED GRAPPLER

WHY: I must admit I stole the idea for this exercise from my good friend Chris Stankiewicz at The Injury Clinic Market Harborough. I immediately saw how good this exercise was, especially from a grappling perspective, executing a good tackle in Rugby or American Football, and taking someone down. It’s basically just like giving yourself a big hug, with some resistance. Plus, if you’re looking for an exercise to give you a major chest and bicep pump then you’re on to a real winner with this exercise!

3 NEW EXERCISES FOR GRAPPLERS The Fitness Maverick

THE SANDBAG LEG-HOOK REVERSE CRUNCH

WHY: Just imagine you had the crushing power of an Anaconda. The SUSPENDED GRAPPLER above will give you this in your upper body, but what about your lower body?! This variation of a reverse crunch will help you do just that. Doing it on a slight decline bench will also help increase lower abdominal activation, helping work those lower six-pack muscles harder whilst doing your gripping power and your inner thighs a world of good. You can also do this exercise from a hanging leg-raise position for something even harder.

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