​DROP CATCH LANDMINE ROW VARIATIONS: Upper Body Shock Method

·  Teaches upper back muscles to absorb/produce force faster
·  Anti-rotation core training
·  Enhance Grip Strength
·  Improve Coordination
 
WRESTLING SPECIFIC
·  I love using this exercise with my wrestlers because it enforces a PROPER HINGE PATTERN in a movement that is similar to their sport.  It teaches them how to SELF-ORGANIZE and handle large IMPULSES while maintaining strong body positioning.  Also, the means of overload with this exercise is VELOCITY (due to gravity) causing it to have a higher transfer to sport performance.
 
UPPER BODY PULL COMPLEX TRAINING
·  x3-5 BB Chest Supported Row —> x3-5 Drop Catch Landmine Row