Updated: November 8, 2011

By Scott Goodpaster

At Cincinnati Functional Fitness, body weight training is a necessity. It teaches our wrestlers to control their own body movements in any position, under any load and at any speed.  We train our wrestlers to move better and perform better, not just to lift heavier weights in a gym.  Enhancing movement skills of any kind starts with body control.

Partner Back-To-Back Knee Tucks are an excellent exercise to target flexibility of the upper body for both partners. This exercise requires a tremendous amount of strength and stability for the lifting partner, while strengthening the core of the carried partner.

• Lifting partner Ryan Thomas uses under hooks to secure brother Jeffrey Thomas.

• Lifting partner Ryan will hinge forward at hips and support carried partner Jeffrey as he performs knee tucks in a controlled manner.

• Carried partner Jeffrey uses over-hooks to secure body to lifting partner Ryan and performs knee tucks

• It’s Imperative to have a partner that weighs the same

• Perform 3 sets of 10 reps

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