Training Tip of the Week: One-Leg Wrestling Reach

Updated: October 11, 2011

Training Tip of the Week: One-Leg Wrestling Reach

By Scott Goodpaster

The one-leg wrestling reach is Cincinnati Functional Fitness’ most popular exercise for developing single-leg stability.  The body can only produce force it can stabilize and control.  These one-leg reaches deliver excellent hamstring, glute and para-spinal strength.  By working on stabilization through the ankle, knee and hip, the wrestler will enhance power when shooting to the opponent’s legs.

Keep in mind one-leg exercises transfers to double-leg activity.  Two-leg exercises do not transfer to single-leg activity.

• Stand on your left leg in a wrestling stance

• Reach down to a cone with right arm

• Return to wrestling stance

• Perform 3 sets of 20 reps on both legs

Demonstrating this exercise is Scott Goodpaster, CSCS, the Director of Cincinnati Functional Fitness. Goodpaster is an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.