Updated: March 13, 2012

Training Technique of the Week: Clinch Rotations

By Scott Goodpaster

Clinch Rotations are one of Cincinnati Functional Fitness’ favorite wrestling specific exercises. This exercise is a great core developer and works on rotational strength which is by far the most important movement in wrestling.

Bands load rotation better than any piece of equipment.  Clinch Rotations will allow your wrestler to generate force from the standing position and help with inside trips, throws and hip tosses.

• Notice how CFF wrestler Jake Niffenegger’s right arm is the under arm and his left arm is the over arm.










• Notice how Jake secures an overhook with his left arm an underhook with his right arm while tying up.









• Notice how CFF wrestler Alex Hobbs’s left arm is the under-arm and his right arm is the over-arm.










• Notice how Alex secures an overhook with his right arm and an underhook with his left arm while tying up.









• Make sure inside arm goes up during rotation.

• Make sure wrestler uses core, hips and the ground to generate rotational power.

• Perform 20 explosive repetitions to each side.

(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.)