Which Strength Exercises Should Wrestlers Do? Part 10
August 18, 2010
by Stephen R. Santangelo
As promised, I‘m going to introduce some killer multi functional and versatile strength exercises.
The first one is an exercise which is somewhat of an offshoot from the Zercher Squat, known as the Scott Lift.
I was introduced to this lift while being a member of United States All-Round Strength Association. The organization includes this unique lift as part of its competitive repertoire.
I saw how the Scott Lift became so adaptable to many athletic movements. I became a strong proponent of this exercise and incorporated this, highly unique, lift once a week in my own training routine as well as for athletes and especially for training Specials Ops.
I took the fundamental movement of this exercise and gave it the Primal touch. It requires tremendous unilateral strength, flexible strength, maximum strength, endurance strength and learning how to execute body mechanics when placed in compromising positions.
It’s best performed as a max effort lift performing 8-12 sets X 1 rep.
Be sure to use a fat bar 2-3 inches thick. This will help displace the pressure in the crook of the arms. You might even want to use a foam pad or wrap a towel several times around the bar for additional comfort.
The Scott Lift has 4 components:
Begin the lift in the bottom position, much like the Child Pose in yoga. Use small plates, as seen, to maximize the low position. Be sure to take a deep breath into the lower abdomen and hold tight. As you lift your head, drive the hips forward.
In phase 3, you step forward so the body is in a kneeling lunge position.
You complete the lift, in phase 4, by standing up. Traditionally, the weight is dropped to the ground as in Olympic lifting and this completes the lift.
Scott Lift with the Primal touch:
Begin the lift as in the conventional Scott Lift and complete all 4 phases.
After phase 4 is completed, the standing position, you now step back with the same foot you stood up on. This is the start of phase 5.
For example, if you used your left leg to step out and up, use that same leg to step back so you perform a back lunge keeping your right leg forward.
In phase 6 you move the right leg back so you are kneeling on both knees in an upright position. This is when you take a deep breath and hold it, to build internal abdominal pressure and you lower back into Child Pose.
Next, complete this full cycle in reverse, by stepping forward with your right foot. This constitutes 1 repetition.
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