Why Wrestlers MUST do PULL UPS

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 YouTube after all.

[prorangerr]

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

[Frexican]

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

[qweasd]

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.

[kobi]

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.

[nimamonfared]

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!

[drmitofit]

My personal best is 65 pull ups at age 61, no kipping, chin above bar, fast let down, bounce off the bottom (arms straight but no hang pause), heavy breathing to stay aerobic as long as possible, lots of cardio bicycling work, 160 lbs, 23 BMI, not a wrestler. The world record is 651 pull ups (Japanese navy diver).

[fergus]

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

[GalryZ]

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

[SayCheeseAndDie]

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.

[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

[jacobstaff]

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

[samtt]

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

[TheMisanthroPunk]

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

[Philip-dyww]

Non medalist already do way more reps than normal people 😮

[GlennGJ]

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

[tim]

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?

[teed]

If u wanna see good wrestlers just check the turkish ones

[ahmadelshbasy]

man >> what about heavyweight grapplers with fucked up shoulders

[ettcnt]

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