Why Wrestlers MUST do PULL UPS

Website: coachsaman.com/
Instagram: / powertrainingcoach
If there is one mandatory and non-negotiable exercise for Wrestling, it is the Pull ups. Almost every single wrestling move emphasizes pulling strength to a certain extent, including: single-leg takedowns, double-leg takedowns, snapdowns, underhooks, etc.
Studies have shown a clear correlation between the skill level of the wrestler and the number of pull ups they can perform. Obviously there are more factors that lead to wrestling success, but pulling strength is one of them.
In this video, we will go through pull ups and their relation to wrestling performance as proven by scientific research.

[@PowerTraining]

So, I have gotten some questions regarding whether the strength in pull-ups is a standout attribute that leads to wrestling success or if it is related to strength as a whole. (I.e., an elite wrestler would be stronger than a non-elite by default and perform better in most strength exercises-not the pull-ups exclusively.) Those are valid points of course, and it is true-higher-level wrestlers generally perform better in other exercises as well. Including power production in the Wingate test, some grip tests, push-up tests, etc. (See the references in the video) However, if you read those studies, you will see that in most of them, the results in pull-ups are SIGNIFICANTLY higher among the elites (when compared to the discrepancy of other exercises)-I should have been clearer with this in the video. It is not that other attributes (such as pushing, squatting, hip-hinge, etc.) should be ignored in favor of pulling exclusively, the point of the video is that it is highly probable that wrestling stresses the pulling plane significantly more than other planes (not that the rest of the planes should be ignored). Finally, the number of pull-ups simply serves as an appropriate indicator of strength-endurance in the ‘’pull-plane’’-it is not the exercise in itself in reality-but the plane of movement and the muscle groups that it emphasizes. For practical reasons therefore, I cannot include a title such as ‘’The science and application of pull-ups and its emphasis in strength-development of the pulling plane for strength-endurance in wrestling.’’ (You would probably avoid this video like a carcass on a highway if I included a title like that.) This is KZbin after all.

[@user-wk9bm3gb2z]

Chin ups also. They are even stronger .

[@Frexican54]

I read an article by Charles Poliquin and he said that when he was training Helen Maroulis for the Olympics one of the main things he focused on improving was her pullup strength

[@WilliamsWrestlin]

Grip and pulling strength

[@prorangerr]

I tried wrestling at my school for a week and I see why they made us do 20 pull ups before practice now

[@Ash-iv7el]

20 pull ups how many times a week if you dont mind me asking and 20 pull ups back to back right wide or normal ?

[@prorangerr]

@@Ash-iv7el every practice day 20 straight any width you wanted

[@eurekadiaz3771]

​@@prorangerr true, my grappling improved so much after i incorporated high rep pull ups into my main strength training, i didnt learn much new moves but i perform basic moves much better n stronger

[@JasonAizatoZemeckis]

20 pullups? Shit, they made us do 100, and then 10 sets of rope climbs

[@qweasd9153]

doesn't mean that pull ups makes you succesful. Just that succesful wrestlers are stronger. I bet they could lift more in most other exercises.

[@nimamonfared186]

Great video! It's really informative and I appreciate the research you put into it. It's clear that pull-ups are an important exercise for wrestlers to focus on in order to be successful. I'll definitely be incorporating more pull-ups into my training routine. Keep up the good work!

[@jacobstaff549]

Great videos very educational... good job man...❤❤

[@harshvardhansharma463]

Thank You Brother

[@arekdorocki8684]

Cool research.thanks

[@345kobi]

The studies sited don't do anything to indicate pull ups are superior. Likely the same results would be found if squats or bench press were tested. Wrestlers are matched in weight classes and one factor that influences who wins is strength.

[@senpai7101]

Just say you can’t do pull ups 😂😂

[@dcn92123]

​@@senpai7101he is very clearly right

[@cornfedninja]

this is great thank you

[@BrainsVsNuts]

What is better for pull ups? Volume or weight? Should I focus on increasing the amount of pull ups I can do or should I work on the weight I can add to my pull ups

[@GalryZ]

What about Salsa? Cubans do Salsa. WHERE ARE THE STUDIES?!

[@fergus87]

How is this not indicative of strength /power qualities globally. If pullups were the only metric tested then it's more likely it's correlated to strength and pullups are just one indicator. Causation vs correlation, are pullups the cause of their success or are they correlated to superior strength

[@bed7496]

i 100% agree

[@IvanM272]

Exactly. You don’t do basketball to get taller, the guys at the top there are a natural selection.

[@neoswordian91]

@@IvanM272but you can get stronger, not taller

[@fitnessrookie9161]

the difference is you can get much stronger functionally by doing pullups. It's not a height which cannot be changed. calisthenics guys beat gym rats in arm wrestling 9/10 times due to superior cupping strength and brachioradialis strength

[@tim30006]

That Candidate Fitness Assessment results are from the US Naval Academy and not the entire US Military (looking at the link at the bottom of that portion of the video). Why is there a US Army symbol for that part of the video lol?

[@SayCheeseAndDie01]

Lol. I’d argue forearm and grip strength is more important. If you can high rep 100lb dumbbell rows with fat grips attached to them your pulling strength would be much stronger than some twink doing 20 pull ups.

[@Goldenwind21]

Or do both

[@toratora9009]

@@Goldenwind21 yes but that dream would continue into infinity

[@sam808tt2]

i have found that i have platoed at around 23 pulls ups, any tips on how to break through and hit that magic 30?

[@dayne4434]

Do a whole lot of weighted pull ups

[@sam808tt2]

@@dayne4434 thanks

[@sacredneutral7304]

Stretch your lats everyday 2 minutes each... It lengthens the muscle

[@toratora9009]

secret juice

[@JasonAizatoZemeckis]

Okay yall, this is how to actually do more pullups, train weighted pullups yes, on separate days, theres a few methods actually, one is called greasing the groove, do half of your max pullups throughout the day, do them 3 times at first, but I got to 5 times a day at some point, you should see improvements after the rest day at the end if the week, if you cant, then after your set of max pullups, do more, like hundreds of them, then do half reps, from halfway to up, then down to halfway, and then do isolation to failure

[@TheMisanthroPunk]

What about boxing? Which exercise would you pick up? Thanks for the content

[@54wsbrdtyd6ryeb56d]

skipping?

[@Eli_SLC]

Barbell clean & press

[@salj.5459]

@@Eli_SLCAbsolutely not

[@salj.5459]

If I could only do one boxing exercise for the rest of my life, it would be hitting the heavy bag

[@ashishchhikara5362]

Dan John --vertical press,pull, Deadlift 3 sets 3 reps 3 times a week

[@GlennGJ100]

why specify pull ups, couldn't in just be better wrestlers are just stronger overall?

[@ahmadelshbasy3222]

man >> what about heavyweight grapplers with fucked up shoulders

[@Jj-vd3ng]

I can do like 50 no rest

[@ettcnt3822]

Wouldn't inverted rows be a better test? Less swinging etc.

[@Terror1Void]

If you're swinging on pull ups, it ceases to be a pull up.

[@teed1]

If u wanna see good wrestlers just check the turkish ones

[@scottwebster695]

CrossFit women can flop out 50 pull ups. They are the fittest people in the world.

[@Anonymous-jf2gy]

Those don't count as pull ups lol. They are done kipping and with tons of momentum. Kipping pull ups are a big reason people consider CrossFit a joke.