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Top 5 Mobility Drills For Wrestlers
Reduce groin pulls, hip flexor strains, and shoulder tweaks
Why Mobility Matters for Wrestlers
Wrestling is a sport built on leverage, angles, and explosive movement. You can be the strongest and most conditioned athlete in the room—but if your hips are locked up or your spine doesn’t move well, you’ll be a step behind. That’s where mobility comes in.
Unlike static stretching, mobility drills focus on active movement through full ranges of motion. This primes your muscles, joints, and nervous system for the demands of hand-fighting, takedowns, scrambles, and mat returns.
Wrestlers who consistently work on their mobility before practice often see:
- Fewer nagging injuries
- Better shot mechanics and scrambles
- More effective bridging and mat work
- Improved performance deep into matches
So let’s break down five high-impact mobility drills every wrestler—especially beginners to intermediates—should make part of their warm-up.
1. World’s Greatest Stretch (Wrestler’s Lunge Series)
What It Targets: Hips, hamstrings, glutes, thoracic spine, hip flexors.
This dynamic stretch earns its nickname by attacking multiple mobility hot spots in one smooth sequence. It opens up the hips and spine—two areas that get tight from both wrestling and lifting.
How to Do It:
- Step forward into a deep lunge.
- Place both hands inside the lead foot.
- Rotate your inside arm toward the ceiling and follow it with your eyes.
- Drop your elbow toward the floor inside your front foot.
- Rock back and straighten your front leg to hit the hamstring.
- Repeat 5–6 reps per side.
Coaching Tip: Control the movement—this isn’t a race. Think about moving into the range, not bouncing.
2. 90/90 Hip Transitions
What It Targets: Internal and external hip rotation.
Strong hip rotation is vital for finishes, scrambles, and defending shots. This drill builds active control of your hips while also improving seated posture and mat movement.
How to Do It:
- Sit on the ground with your front leg at 90 degrees and back leg also at 90.
- Keep a tall spine and shift your knees side to side without using your hands.
- Drive the knees down as you transition between sides.
- Complete 6–8 slow reps each direction.
Progression: Add a forward lean over your front leg at the end of each rep to deepen the stretch.
3. Spinal Waves (Cat-Cow + Segmental Movement)
What It Targets: Thoracic spine, lumbar spine, coordination.
Your spine is the bridge between upper and lower body movement. In wrestling, you need both strength and mobility through the back—especially for arching, scrambling, or getting off bottom.
How to Do It:
- Start on hands and knees in a tabletop position.
- Slowly tuck your tailbone and begin rounding your spine one vertebra at a time (like a cat stretch).
- Reverse the motion, lifting your tailbone and extending the spine one segment at a time.
- Breathe deeply through the motion. 5–6 full cycles.
Key Focus: Don’t just rush back and forth—aim to control each section of the spine like a wave.
4. Wall Shoulder Flexion Slides
What It Targets: Shoulder flexion, scapular movement, posture.
Wrestlers often develop tight shoulders and forward-rounded posture from shooting and tying up. This drill restores shoulder overhead mobility and improves scapular function.
How to Do It:
- Stand with your back and arms against a wall (heels 4–6 inches away).
- Try to keep your low back, upper back, and head pressed into the wall.
- Raise your arms overhead slowly, sliding them up the wall like a Y shape.
- Lower slowly without letting your elbows flare out. Do 8–10 reps.
Advanced Tip: Add a light resistance band around your wrists to increase activation.
5. Cossack Squats (Side Lunge Mobility)
What It Targets: Adductors, groin, ankles, hips.
Wrestling constantly demands lateral strength and flexibility, especially during level changes and defending shots. Cossack squats help restore full range in the hips and groin while building control.
How to Do It:
- Take a wide stance with feet slightly turned out.
- Shift your weight to one leg, squatting low while keeping the other leg straight.
- Try to keep your heel down and chest up.
- Switch sides with control. Perform 6–10 total reps.
Progression: Once comfortable, hold a light plate or kettlebell to help with balance and tension.
How to Build These Into Your Warm-Up
You don’t need 30 minutes of mobility—just 6 to 8 minutes of focused work can prime your body for wrestling.
Here’s a sample pre-practice sequence:
- 2 rounds of:
- 5 reps per side – World’s Greatest Stretch
- 6 transitions – 90/90 Hips
- 6 spinal waves
- 10 wall slides
- 6 Cossack squats (3 per side)
Use a timer or pair up with a partner to keep the pace honest.
Why Most Wrestlers Skip This (and Why You Shouldn’t)
Let’s face it—mobility drills don’t look cool. They’re often overlooked in favor of just jogging or drilling lightly. But the best athletes in the room are the ones who take care of their bodies before they break down.
These mobility drills aren’t just for show. They’re tools that:
- Help you get lower in your shots
- Improve mat control
- Reduce groin pulls, hip flexor strains, and shoulder tweaks
- Make you more explosive and fluid
The earlier you start, the more benefits you stack over time.
Final Thoughts
Mobility might not be the flashiest part of wrestling prep, but it’s one of the most important. If you want to shoot quicker, scramble better, and last longer during a match—you’ve got to move well.
Add these 5 drills to your routine, and you’ll start to notice more power, less stiffness, and better movement on the mat.
Written by Coach G
From the Strongroom team who built this site for wrestlers who train for more than just the mirror.
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