Steal This Resistance Workout to Support Your Clinching and Wrestling Training

If you want to dominate in grappling, clinching, or wrestling, you need a strong posterior chain, powerful grip, and explosive hip drive. That’s exactly what this resistance workout delivers.

By combining targeted resistance exercises with bodyweight movements, you’ll build strength and endurance that directly translates to better performance on the mat.

Hamstring Curl + Bicep Curls

💡 Why It Works

Grappling and wrestling require explosive leg power and iron-clad grip strength. Hamstring curls reinforce knee stability and leg drive, while bicep curls improve pulling power for clinches and takedowns.

Research in the Journal of Applied Biomechanics (2019) found that hamstring activation improves deceleration control, critical for defensive wrestling movements.

🏋️ How to Do It

Secure your feet on the NordBench Band System and keep your body in a straight line.

Lower your upper body toward the floor with control, engaging your hamstrings.

Return to the starting position using your hamstrings to pull yourself up.

For bicep curls, stand on a resistance band and curl the handles toward your shoulders, keeping your elbows tucked in.

📋 Pro Tip: Use slow, controlled movements and squeeze your muscles at the peak of each rep.

🌟 Related Read: Exercises to Improve Rugby Tackling Power

Banded Hip Thrust + Mid Row

💡 Why It Works

Hip thrusts and mid-rows are essential for generating explosive power in the lower body and upper back. Fighters and wrestlers rely on hip drive for takedowns and clinches, while strong lats and rear delts help control opponents.

Studies in the International Journal of Sports Physiology and Performance (2020) confirm that glute and back strength improve sprint mechanics and spinal stability.

🏋️ How to Do It

Sit on the NordBench with a resistance band looped around your hips and anchored beneath your feet.

Drive your hips upward, squeezing your glutes at the top.

For mid rows, attach a band to the NordBench and pull it toward your torso, keeping your elbows close to your body.

📋 Pro Tip: Keep your core engaged to maintain tension throughout each movement.

🌟 Related Read: 5 Ways to Use the Zero Sled for Effective Training

Add These Bodyweight Exercises for Extra Gains

Grappling sports demand full-body control. Adding bodyweight movements ensures that your strength translates directly to real-world performance.

🔥 Bear Crawls: Enhance core endurance and shoulder stability while mimicking the demands of ground fighting.

🔥 Hindu Push-Ups: Improve upper body strength, mobility, and muscular endurance—essential for clinching and takedowns.

🔥 Cossack Squats: Develop lateral strength and flexibility, improving agility for evasive movements.

📋 Pro Tip: Perform 3 sets of 8–12 reps for each exercise, focusing on form and control.

🌟 Related Read: A Full Week of Resistance Training with the NordBench Band System

Do This Workout Anywhere with the NordBench Band System

This isn't just another resistance band setup—it’s built for real athletes who need real results. The NordBench Band Systemprovides:

✅ Adjustable resistance levels for progressive overload.

✅ Versatile training for upper and lower body movements.

✅ A compact, easy-to-use design that fits any training space.

With the NordBench Band System, you can simulate grappling strength without needing heavy gym equipment.

🌟 Related Read: Ankle Weights vs. Resistance Bands: Finding Your Perfect Match for Lower Body Workouts

How Often Should You Train These Supersets?

For optimal results, incorporate these supersets 2-3 times per week, leaving at least a day of rest between sessions. Track your progress by testing grip endurance, takedown speed, and overall fatigue levels in sparring.

🔥 Ready to build strength that translates to real performance? Get started with the NordBench Band System today and feel the difference in your clinch, grappling, and wrestling game.