by Brendon Lowe
ITW Strength & Conditioning Columnist

Traditional weight training has become the staple of many successful wrestlers’ training habits for many years. Hours upon hours of time has been spent in the weight room pressing, pushing and tugging at hundreds of pounds of metal plates attached to an Olympic bar.

Everyone knows how to bench-press and how to squat. But how beneficial are these lifts for true athletic progress? If a wrestler is on his back and pressing a weight straight up, then he is pinning himself. How often do you have your opponent strewn across your shoulders behind your head as you stand from a squat position?

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