Training Technique of the Week: Partner Deadlifts

Updated: April 4, 2012

By Scott Goodpaster

Partner Deadlifts are an advanced partner exercise performed on the mat.  Partner Deadlifts are a total-body exercise. The wrestler performing the lift is working on asymmetrical loading and clinching. The wrestler who is being lifted works on his clinch. This is an excellent strength exercise for both wrestlers.

(My mentor Juan Carlos Santana taught me Partner Deadlifts –

Lifting Wrestler:

  • Wrestler performing the lift will put one arm through the carried wrestler’s arms and one arm through the carried wrestler’s leg.
  • Lock hands using a Gable lock.
  • Make sure to set back and keep core tight, stand up straight with carried wrestler.
  • Return carried partner in a controlled manner to the starting position.
  • Perform three sets of five repetitions.

Carried Wrestler:

  • Lay down in a supine position.
  • Carried wrestler will lock hands in a Gable lock and figure four the legs.
  • Make sure carried wrestler keeps the body rigid through the entire movement.

Notice how both wrestlers have a Gable lock and a strong clinch. These clinches will help any wrestler in body holds, tie-ups and lock-ups.