FCI Staff Writer Sacramento 
fcielitecompetitor.com, fciwomenswrestling2.com, femcompetitor.com, grapplingstars.com Leszek-Glasner-Shutterstock-photo-credit-
September 7, 2022,
Are you big on control?
We’re not asking if you are obsessed with control.
Having said that, if you are an emerging female freestyle wrestler, you should be.
Big on control, that is.
Controlling your opponent. That’s a good thing. In fact, if you are effective at it, that’s a great thing.
What can help you with your wrestling control issues?
Pull-ups.
Pull-ups are important for female freestyle wrestlers as it trains the muscles responsible for the pulling motion, which is very important when it comes to controlling your opponent.
Ultimately, in terms of submissions, control is what it is all about.
Some women, in their effort to strengthen their body for fully competitive female freestyle wrestling, are not huge fans of lifting heavy weights, yet they are aware, to have effective pulls and take downs, you need strong upper body strength.
Especially in the arms.
If you are not a big fan of using dead weights, away from the gym, think about pull-ups.
The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up.
As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.
The term chin-up, traditionally referring to a pull-up with the chin brought over the top of a bar.
Ideal for female grappling, a pull-up is an upper-body strength exercise.
The informative team at getphysical.com agrees, sharing “If there is any exercise I see missing from the majority of wrestling ‘strength’ programs, it’s pull-ups. Sure, there are all kinds of new, and in my opinion, limited variations of this staple exercise such as suspension system inverted rows and power band assisted pull-ups. However, these second cousins do not compare to the relative strength gains one can achieve with a strict, full-body pull-up.”
Okay, understood.
The educational wrestling source strongerwrestler.com adds, “DO YOUR PULLUPS! If you have trouble doing one, start with assisted pullups. Use a friend or bands attached to the bar to help you up. When building up your pullup strength, always focus on the eccentric portion of the exercise-take at least 3 seconds on the downward portion. Pullups may not be fun to do, but they WILL make you a better/stronger wrestler!”
With emphasis.
Good to know.
Can we agree that performing pull-ups will help with your wrestling control issue?
That’s a good thing.
Let’s turn to some experts. Time to walk over to the bookstore.
From 0 to 30 Pull Ups: Guide on reaching 30 pull ups Kindle Edition
By Marcel L (Author)
“Reach 30 pull ups in less than 8 months! 30 pull ups in one set!
8 months ago I was only able to do 5 pull ups. Now, I’ve reached over 30 pull ups. Here is my YouTube video, I do 31 pull ups in this video. Link- goo.gl/lcU1mm
It took me 8 months to reach 30 pull ups. During those 8 months I experimented with different training methods. I figured out what works and what doesn’t. I divide this guide on reaching 30 pull ups into 3 divisions. Anyone can use this guide to increase their pull ups, with the exception of those who can already do 30 pull ups or more. It took me 8 months, but it will take you less than that if you use this book.
The Divisions:
Division 1- Reaching your first pull up.
Division 2- Reaching 15 pull ups.
Division 3- Reaching 30 pull ups.”
Nicely informative.
One more source can be very helpful.
We are now going to turn our focus to a visiting writer.
Why Pullups Are the Best Bodyweight Exercise For Upper Body Strength
By Rick Porter
If you are looking for a great way to build upper body strength look no further. The pullup is one of the best bodyweight exercises you can do to add strength to your upper body. It has versatility to work a wide range of muscles from your lats and biceps to the rear delts and even your abs. Here are a few variations of the pull-up to build muscle and strength in your body fast.
Do Pullups instead of Seated Pulldowns
One reason the pullup is often neglected by many in favor of the pulldown machines in the gym is because most people simply aren’t strong enough to do a pullup. Don’t get caught in the trap of sticking with the pulldown machines and never advancing to pullups because those exercises aren’t even in the same league. Pulldowns isolate your upper back more and the rest of your body so there isn’t much stabilization work going on in your abdominals. If you can’t do a full pullup you are better off starting off with the pullup assist machine because that will at least require more work from your stabilizer muscles.
Do Pullups at Home
Pullups can be done at home very easily and if you don’t have a place to put a bar I suggest getting an Iron Gym Pull-up bar because it easily fits into just about any door frame. Once you have a pullup bar in place at home you can do them several times per week just taking a few minutes out of your day to complete a few sets.
Do a wide variety of grip styles to develop the upper back muscles from all angles. Do a chin up using a reverse grip to put the biceps into a stronger position which can be helpful if you are new to pullups. Chin ups are great for developing bigger arms and will build muscle fast on the biceps.
Some bars have grips facing in allowing a grip where the palms face each other. This is another excellent variation for building upper body muscle. The standard wide pull up grip is the most difficult and requires very strong biceps. Make sure to start the movement by pulling with the upper back muscles instead of the arms. This takes some practice but if you think of pulling back with your elbows it may help you make the mental connection. Form is key here so that you don’t tire out the biceps before the back gets worked hard enough.
Bodyweight Exercises for Muscle and Weight Loss
Bodyweight exercises are a quick way to build muscle and lose fat. They are the foundation for boot camp workouts and everyone knows that 13 weeks on Paris Island training Marines gets them lean and in shape very quickly. Add bodyweight exercises to your fitness routine for a total body workout.
The Best Bodyweight Exercise Program
Rick Porter is an online fitness consultant with 20 years experience helping others achieve their fitness goals.
Article Source: https://EzineArticles.com/expert/Rick_Porter/368877
Article Source: http://EzineArticles.com/3734806
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OPENING PHOTO fcielitecompetitor.com, fciwomenswrestling2.com, femcompetitor.com, grapplingstars.com Leszek-Glasner-Shutterstock-photo-credit-
https://www.elitesportsperformancegym.com/single-post/5-essential-lifts-for-wrestlers
https://strongerwrestler.com/do-your-pullups/
https://www.getphysical.com/blog/pull-up-strength-for-wrestling
https://en.wikipedia.org/wiki/Pull-up_(exercise)
https://www.fciwomenswrestling2.com
https://www.fcielitecompetitor.com/
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
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