How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

To succeed in freestyle wrestling, you need to have strong back and neck muscles. Wrestlers pay increased attention to the training of these zones. Powerful exercises from the standard wrestling warm-up are shown by the master of sports in freestyle wrestling Shamil Osmanov.

To engage in wrestling (which includes, in particular, such types of Olympic sports as freestyle and Greek Roman struggle), you need to have a strong character, and also physical strength, endurance, flexibility, good coordination. Wrestlers can walk on their hands and stand on the bridge, they have strong muscles of the back and neck.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. Starting position - stop with feet and forehead to the floor, hands behind the back, knees bent.
  2. Begin rolling from the forehead to the back of the head.
  3. Repeat 20 times.
  4. For those who have already mastered this exercise, you can try to make circular movements with their heads - 10 times in each direction.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. Starting position - wrestling bridge (with forehead resting on the floor), hands on stomach.

  2. As in the previous exercise, roll from your forehead to the back of your head and back.
  3. Repeat 20 times.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. Starting position - stop with hands, feet and forehead to the floor, knees bent.
  2. Throw your legs over yourself to be in the "bridge" position.
  3. Throw your legs back, return to the starting position.

  4. Repeat 5 times.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. The starting position is the bridge on the head.
  2. Begin to “walk around” the head with your feet.
  3. Repeat 4 times one way, 4 times the other.

Important: the head should rotate with its legs.

Lock your head in place. Take 2-3 steps, and then to move forward, throw one leg over the other.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. Starting position - standing, legs much wider than shoulders. Hands clasped in wrestling grip.
  2. Rotate the housing 5 times in each direction.

Important: legs stand still, only the body works.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. Starting position - lying on the stomach.
  2. Raise your arms and legs at the same time.
  3. Wrestlers do this exercise to failure. Try to perform the exercise the maximum number of times to achieve the best effect.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. Starting position - lying on the stomach, legs bent , palms lock on the ankles.
  2. Start rolling left and right.
  3. Perform 3 times in each direction.

How to strengthen the muscles of the back and neck: 8 powerful exercises from freestyle wrestling

Photo: Elina Lee

  1. Starting position - lying on your stomach, legs bent, palms lock on the ankles.
  2. At the same time, straighten your arms and legs and tear the case off the floor.

  3. Perform 5-6 times.

We thank the wrestling club WrestTime and the Russian State University of Physical Culture, Sports, Youth and Tourism (SCOLIFK) for their help in organizing and conducting shooting.

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