The component that is most lacking in most wrestling training programs is movements that help build isometric strength and endurance. Some may call this crushing force, or bear hugging force, but whatever you want to call it, there is such a thing and if you have ever wrestled someone with this then you know it is very real. Most training programs focus only on concentric and eccentric movements: lifting and lowering weights. But in combat sports, we not only need to be able to apply force and absorb force, we also need large amounts of isometric force to wear down opponents in the clinch or smash them to the ground. Typical weight room movements alone will not work, and this is where various foreign objects can appear.

One of my favorite strange objects to use is a barrel full of water. The splashing water inside makes every move extremely shaky, forcing you to literally scramble to get the barrel into position. A simple clean and press that could be easy with a bar is now a complete TASK with a barrel. And because of the circumference of the barrel, they’re perfect tools for building that “crushing” strength through a variety of movements. These can be done as stand-alone workouts, incorporated with barrel moves and calisthenics, or as a finish to your normal strength sessions. . Either way, this is an extremely hard workout that will challenge your body from head to toe and build strength like never before.

My top 5 moves for crushing force involve using a simple bear hug grip and should be performed with a moderately heavy barrel. A 100 pound barrel full of water is a good ballpark figure.

1. Shoulder Bear Hug. This is the hardest of the bunch and can take some practice, but with a bear hug grip you’ll explode and throw the barrel towards one shoulder, maintaining the grip. Lower under control and repeat to the opposite side.

2. Bear Hug Rotations, aka “Moving Men.” I got this one from Joe Hashley and it’s amazing! Using the same bear grip and a fairly wide stance, twist to the side as you rotate your feet and drop into a half lunge position and repeat to the other side.

3. Clean bear hug. Explode with the barrel from a low position (just above the ground) to a fully extended position with the hips and lower back under control

4. Bear hug squats. Simple: just keep your back flat and squat DEEP. Medium to high reps work great here.

5. Bear hug carriers. Bear hug that piglet and carry it by time or distance. Do a set distance of maybe 100-200 total yards or go full distance in 5-10 minutes.

So there you have it, 5 awesome moves using just one barrel to build overwhelming force to dominate your opponents!

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