LOWER BODY ACCESSORY LIFTS CORE TRAINING By: Dickie White

106 Pages·2010·7.54 MB·English

LOWER BODY ACCESSORY LIFTS

CORE TRAINING

By: Dickie White

1
Copyright © 2010 by Dickie White. All Rights Reserved.
Limits of Liability/Disclaimer of Warranty:

This manual is designed to provide information in regards to the subject matter covered.
It is provided with the understanding that the author is not rendering medical advice or
other medical/health services. You must consult your physician prior to starting any
exercise program or if you have any medical condition or injury that contraindicates
physical activity. These exercises and programs are designed for healthy wrestlers and
the content is not intended to be a substitute for professional advice, diagnosis, or
treatment. Never disregard professional medical advice or delay in seeking it because of
something you have read.

The author shall have neither liability nor responsibility to any person or entity with
respect to any loss or damage caused or alleged to be caused directly or indirectly by
the information contained in this E-book. Don’t lift heavy weights if you are alone,
inexperienced, injured, or fatigued. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop and consult a physician.

Mention of specific companies, organizations, or authorities in this E-book does not
imply endorsement by the author.

Copyright Notices

This book contains material protected under International and Federal Copyright Laws
and Treaties. All rights reserved. Copyright © 2010 by Dickie White. Any
unauthorized transfer, use, sharing, reproduction, sale, or distribution of these materials
by any means, electronic, mechanical, or otherwise is prohibited. No part of this manual
may be reproduced in any form whatsoever, without the expressed written consent of
the author.

Published under Copyright Laws of the Library of Congress of The United States of
America, by:

Dickie White
198 Palmer Hill Road
Port Crane, NY 13833
[email protected]

2
Copyright © 2010 by Dickie White. All Rights Reserved.
Lower Body Accessory Lifts
Intro
Because the same lower body muscles, for the most part, are used during the
squat and deadlift, I have chosen to group two sections worth of accessory movements
into one. All of the exercises below are designed to in some way increase your squat or
deadlift. Some, like the Romanian deadlift, focus more on your hamstrings, glutes, and
low back and will help more in improving your deadlift than it will your squat. Others,
like the power squat, are considered lower body pushing exercises that will more
directly carryover to your squat. Still, some are single leg movements that will not only
help increase both lifts, but also teach you how to produce force from one leg at a time,
something a wrestler has to do dozens of times each match. Rotate these exercises
regularly and train them at a high intensity and you’re bound to increase your winning
percentage next season.

3
Copyright © 2010 by Dickie White. All Rights Reserved.
Pulling Accessory Lifts
Lower body pulling accessory lifts will all target the hamstrings, glutes, and low back
(the posterior chain). The muscles of the posterior chain are crucial in wrestling, or any sport for
that matter as these muscles are responsible for triple extension (extension of the ankle, knee,
and most important, the hips). Extension at the hip is going to improve your sprawls and
throws. Additionally, strengthening the posterior chain will have your shots firing off much
faster and with more force. Finally, these a stronger posterior chain will help you on the mat
both by helping you stand up quicker and more effectively as well as applying more pressure on
top, especially if when you are riding legs. Alright, let’s get into the ways I use to strengthen the
posterior chains of the wrestlers I work with.

4
Copyright © 2010 by Dickie White. All Rights Reserved.
Dumbbell Romanian Deadlift (RDL)
Muscles Worked: Hamstrings, Glutes, Low Back
Stabilizers: Core
Setup: Grab two dumbbells of equal weight and hold them in front of your thighs as though you
are standing at the top of a deadlift.
Execution: Begin by bending slightly at the knees and arching your back. Drive your hips back
and lower the dumbbells down toward the ground while keeping them tight against your legs.
Lower them until you get a stretch in your hamstrings and then return to the start. Repeat for
the prescribed number of reps. Make sure to keep your back arched throughout this lift. It is
probably one of the more difficult movements to learn, which is why I start using it with my
fighters after many weeks of preliminary exercises such as deadlifts and back extensions.

5
Copyright © 2010 by Dickie White. All Rights Reserved.
6
Copyright © 2010 by Dickie White. All Rights Reserved.
Good Morning
Muscles Worked: Hamstrings, Glutes, Low Back
Stabilizers: Core
Setup: Position a bar in a rack at the same height you would if you were going to perform a box
squat.
Execution: Start with the bar on your back in the same position as you would normally have it
for your squat. Your feet should be anywhere from hip width to the width at which you perform
your squats. Begin the movement by pushing your hips back. Make sure that your chest is up
and your back remains flat throughout the set. Just as with the RDL, you want to keep your
knees from drifting forward as much as possible in an effort to keep your shins perpendicular to
the ground. Continue to lower the bar until your torso is nearly parallel to the ground and then
rise back up to the starting position by driving your hips forward. Keep your abs tight and your
back flat in the bottom part of the lift by contracting your abs; this added effort will prevent
your back from rounding out and jeopardizing it’s health.

7
Copyright © 2010 by Dickie White. All Rights Reserved.
8
Copyright © 2010 by Dickie White. All Rights Reserved.
Chain Suspended Good Morning
Muscles Worked: Hamstrings, Glutes, Low Back
Stabilizers: Core
Setup: Position a bar across the pins or suspended in chains or straps at the same height as the
bottom of your Good Morning.
Execution: Start with the bar on your back in the same position as you would normally have it
and squat the barbell up so that you are standing upright. From there perform a Good Morning
the same way you would if the chains/pins were not there. Lower the bar to the bottom
position and pause it temporarily across the chains/pins. While maintaining a tight core and
arched back, return to the starting position and repeat for the desired number of reps. When
you are done, squat the weight back to the chains/pins. By performing good mornings while
they are suspended in chains/pins you will be able to teach your body the movement without
fear of losing and injuring yourself during the exercise.

9
Copyright © 2010 by Dickie White. All Rights Reserved.
Reverse Hyperextension
Muscles Worked: Hamstrings, Glutes, Low Back
Stabilizers: Core
Setup: Position the strap behind your ankles. Hop up to the machine so that your hips are
against the edge of the pad and your torso is flat against the top of the pad. Take a grip on the
handles with whatever is comfortable for you. Straighten your legs and make sure to keep them
straight throughout the movement. At the bottom position your legs should be almost
perpendicular to the ground.
Execution: Drive your heels towards the ceiling by contracting your glutes. Be sure to keep your
legs straight until your ankles, knees, hips and shoulders are in line with one another. When
they are, continue to contract your glutes and lower back as tight as possible in an effort to hold
that position for about two seconds. Once you have stabilized against the initial force of gravity
and you have complete control of the weight at the top, relax slightly and let your legs swing
down back to the starting position.

10
Copyright © 2010 by Dickie White. All Rights Reserved.