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Goodpaster Training Exercises


One-Arm Partner Rows Bottom Partner: • Lay down


on the mat with legs crossed over and bridge hips up. Advanced training can be performed with uncrossed legs. • Keep a


straight alignment of the ankles, knees, hips, back and neck through the entire move- ment.


• Stay tight


through the exer- cise. Top Partner: • Assume a


split stance with feet shoul- der-width apart. Place front foot outside the knee of the bottom partner. • Grip the ankle of the leg closest to the front foot. • .HHS IHHW ÁDW RQ WKH JURXQG DQG EHQG IRUZDUG DW KLSV • Keep a straight alignment of the hips, back, and neck through the


entire movement. • Pull up until the wrist is brought to the side of the chest.


Partner Push-ups (Head and Shoulders) Bottom Partner: • Focus on straight alignment


of the knees, hips, spine, and neck through the entire movement. It’s imperative to keep head up! • Keep the core tight and in a pain/pressure- free position throughout the exercise. • Focus on pushing the ground


away, keeping a big chest. This helps to keep the shoulders stabi- lized. Top Partner:


• Place one hand on top of head and one hand on top of the hip (not the lumbar area) of the bottom partner. • Focus on straight alignment


of the knees, hips, spine, and neck through the entire movement. • Keep the core tight and in a pain/pressure- free position throughout the exercise. • Lower chest to partner’s shoul-


der, press up until both arms are fully extended.


USA WRESTLER/WIN MAGAZINE 27 life!


Partner Stand Ups Bottom Partner: • Start on hands and


knees. legs and body.


• Get up with the • Finish up in a tall


position. Top Partner: • Hook arms under


the armpits of bottom partner and squeeze the hips with the legs. • Make sure feet or


legs do not touch the mat for the prescribed number of reps.


• Hold on for dear (Scott Goodpaster is the


owner of Cincinnati Function- al Fitness and trained David Taylor while in high school. He’s nationally recognized LQ WKH ÀHOG RI VWUHQJWK DQG conditioning for wrestlers. To order training DVDs VSHFLÀF WR ZUHVWOLQJ RU IRU PRUH information, please visit www. CincyFit.com.)


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