August 29, 2022,
Do you need a lift?
If you are a competitive female wrestler, you will need to lift. A lot.
One of the basic power moves of competitive female grappling is the ability to wrap your arms around your opponent and slightly lift them off the ground, to maneuver them into a submission hold.
Over the years, after reviewing extensive video, we have seen this over and over.
What will help you with your grasping?
In general, power lifting.
In particular training at deadlifts.
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Powerlifting is a strength sport and weight training exercise that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.
As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single lift of a barbell loaded with weight plates. Powerlifting evolved from a sport known as "odd lifts", which followed the same three-attempt format but used a wider variety of events, akin to strongman competition.
Always remember to start out with very, very light weights, until you build up both your strength and skill levels.
Time to hone our view to the deadlift.
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press.
Depending on which style one chooses to use, different muscles will be targeted. For example, with a conventional stance, the back, hamstrings, and glutes will be targeted primarily.
Especially the back. Your back. Strengthen the back and your ability to clasp, grab, tighten and lift, will greatly improve.
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Let’s walk over to the bookstore for some advice.
Deadlift Dynamite: How to Master the King of All Strength Exercises Paperback – May 25, 2022
By Pavel Tsatsouline (Author), Andy Bolton (Author)
Deadlift Dynamite will take you from your first steps in the iron game to as far as you are willing to go—all the way to world class if you have what it takes.
You will learn:
1,000-pound deadlift technique, painstakingly deconstructed—just “copy and paste”
Championship power squat and bench press skills, obsessively detailed
Programming: highly effective and remarkably efficient
Special strength stretches, so you can lift more and stay in the game longer
A priceless arsenal of the highest-yield assistance exercises
The definitive guide for using kettlebells to increase your barbell strength
The best abdominal exercises—lab and platform tested
Whether you are a newbie or a platform veteran ready to advance to the big leagues, Deadlift Dynamite is the answer.
About the Authors
Andy Bolton is the first man to break the mythical 1,000-pound deadlift barrier. Bolton has also won numerous national and international powerlifting titles, breaking dozens of world records along the way. Highlights include multiple titles at the WPC and WPO powerlifting championships. He is the author of several books on strength training, including Explode Your Deadlift and Explode Your Squat. Andy is a highly sought speaker, coach, and consultant.
Pavel Tsatsouline is a former Soviet Special Forces physical training instructor and Subject Matter Expert to elite US military and law enforcement special operations units.
He is the founder of StrongFirst, a global school of strength that offers gold-standard instructor certifications in kettlebell, barbell, and bodyweight strength training. Teaching the skill of strength is one of Pavel’s specialties. As Louie Simmons told Pavel, “You have reverse-engineered what my strongest guys do naturally.”
The credentials of both writers are incredible.
Nothing like learning from the best.
Are you feeling a little more comfortable with adding the deadlift to your wrestling workout routine? You should. We can tell you from viewing experience it will absolutely enhance your power game and the ability to win the body grabbing wrap around struggle that will be the difference between you going down to the mats or her.
Make it her.
Not content, we have a visiting writer with more deadlift suggestions.
Deadlift Technique
The deadlift is a compound weight lift that utilizes most of your major muscles including your lower back, hamstrings and quads to lift heavy weight off the floor. It's often mischaracterized as a dangerous and high risk exercise, however that's not true. People have caused injury to the lower back while deadlifting but this happens not due to the nature of the exercise but due to bad deadlift form. Mastering deadlifting technique is simple and you'll know how to properly execute the movement by the end of this article.
To begin, load a barbell with a 45 lb plate on each site and place it on the ground. If you don't think you're capable of lifting 135 lbs (barbell + 2 45lb plates) then load it up with smaller plates and place the loaded barbell on top some other plates to achieve the proper height.
Place your feet a bit closer than shoulder width apart under the barbell so that it divides your foot in half and then bend down and grab the barbell with a double overhand grip and with your hands just outside your legs. Before lifting the weight, stick your chest up and out, butt up, inhale and look forward.
To perform the movement inhale, tighten your abs and your back, and raise the barbell by pushing through your feet. Exhale and lower the weight without dropping it.
There are a few details to remember when performing the deadlift. Using the right deadlift technique is crucial because you risk hurting your spine if you don't. Always keep your back tight and straight when doing deadlifts. Don't let your lower back curve or else you can herniate a disc.
Before you actually deadlift, make sure to do a brief cardio session of about five to ten minutes to get your blood flowing and your joints lubricated. Also don't start off immediately with the most you can lift, do a few sets of lighter weight and build up to your max. This "pyramiding" helps prepare your body and nervous system for the heavy stress of lifting hundreds of pounds of weight. Furthermore, be careful not to do too many sets and overstrain your lower back. Usually around five to six sets, including the warm up ones, should be enough for your deadlift routine.
You can improve your deadlift form in a number of ways. You can improve your balance by deadlifting barefoot or while wearing very stable shoes like Chuck Taylors. This helps keep you steady and reduces the chance of injury. Another way to improve your deadlift is to have a better grip. If you are lifting without gloves or straps, hold the barbell closers to your fingers to reduce slipping and formation of calluses. For better grip consider using weight lifting gloves.
The deadlift is an amazing exercise and very underutilized as well. It helps build a wide, massive back and hamstrings, increase grip and overall body strength and overall it just makes you feel great. It's also an extremely great way to increase functional strength because picking stuff up from the ground is something we do every day.
Article Source: https://EzineArticles.com/expert/John_S._Williamson/609434
Article Source: http://EzineArticles.com/4313642
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https://en.wikipedia.org/wiki/Deadlift
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NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
