Female Wrestlers, Stronger Shoulders, Secure Headlocks, Think Dumbbells

July 13, 2022,

Put your shoulder into it.

Exert hard.

That is an expression that speaks to the virtue of hard work. Very respectable.

In our fully competitive female submission wrestling world, putting your shoulder in to it after securing a headlock, speaks to the payoff after your hard work in the gym and the effectiveness of your strategy.

The key to a great head lock submission is to tighten your grip around your opponent’s head and neck area and after it is secure, using your shoulders to fall on top of her head, where her head literally disappears underneath you as you extract a submission.

Follow this technique and we are very confident you will have success. We have seen this occur so often.

It is important to state that, because time after time, we have seen newer female grapplers grab for the head while they are in the bottom position. They do achieve a headlock but since their opponent is on top and they have no body weight leverage, the opponent, in the superior position, will typically break the hold.

Once they break that hold and are sitting on top of you, they are in a great position for a rear naked choke, or smother submission.

A case in point is a match we purchased between Bulgaria’s Vox and Cheetah at Wrestling Monica’s store in London.

Cheetah constantly grasped for headlocks from the bottom position and Vox constantly broke the hold and afterwards was in a fantastic position from the top.

It was only when Cheetah changed up, secured a headlock, took Vox down to the mats and put her body weight on top of Vox’s head, which disappeared beneath her, that Cheetah secured a submission.

Again, put your shoulder in to it.

Regarding your shoulders, there are multiple ways to build them up from bench presses to pushups.

For our purposes today, we are going to look at using dumbbells to help you achieve your goals.

Time for some instruction.

Let’s turn to Amazon to find an effective book that speaks to using dumbbells to strengthen your shoulders.

Dumbbell Training Paperback – June 10, 2019

By Allen Hedrick

“One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Now in Dumbbell Training, Second Edition, former NSCA Collegiate Strength and Conditioning Coach of the Year Allen Hedrick describes how to use dumbbells as a primary mode of training and shows how dumbbells can be an excellent alternative to traditional barbell workouts for just about anyone. Whether you are an athlete wanting to improve your sport performance or a fitness enthusiast wanting to improve upon your current exercise regime, you can use dumbbells to achieve your goals related to fitness, weight loss, increased muscle mass, or improved athletic performance.

Hedrick, the former strength and conditioning coach at the United States Olympic Training Center, guides you through proven exercises and programs based on more than 25 years of experience working with athletes. The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body. Exercises feature a variety of variations and are supplemented with photos and concisely written exercise descriptions, making it easy to understand each exercise and implement it on your own. Did You Know? Sidebars offer interesting details and tips about the use of dumbbell exercises.

You’ll also find 66 ready-to-use programs that target your specific goals. Fitness-oriented plans will help you with fat loss, general fitness, hypertrophy, and strength, while athletes will find plans for increasing power, speed, agility, and balance in eight popular sports: cycling, ice hockey, skiing, soccer, speed skating, swimming, track and field, and wrestling.

If you train with dumbbells, or are interested in starting a dumbbell training program, Dumbbell Training will put you on the path to a refined physique or improved performance.”

Well said. Here, we are all about improved performance on that headlock takedown and strong body weight compression.

We now have a visiting writing who breaks down the techniques even further.

Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.

Tips for Dumbbell Shoulder Exercises

By Jack A Bush

There exist many proven dumbbell shoulder exercises. The exact procedures on how to do these exercises are available on many websites and gyms. When doing them however, consider the following tips.

The Dumbbell Presses

1. Keep your hands underneath your elbows during the exercise.
2. Look straight while doing the movement.
3. Do not arch your back.
4. Do not look upward at the top of the movement.

The Reverse Overhead Dumbbell Laterals

1. Perform the exercise with lighter weights.
2. Slightly bend your elbows.

The Standing Lateral Raises

1. Slightly bend your elbows. 2. Bring your arms slightly higher that your shoulders.
2. Upon reaching the top of the motion, point your thumbs downward.
3. Perform the exercise with lighter weights.

The Bent Over Dumbbell Laterals

1. While you do the movement, look ahead.
2. Arch your back slightly.
3. Use light weights.

The Front Dumbbell Raises

1. Use moderate weights.
2. Bring your arms slightly higher that your shoulders.
3. Do this exercise using alternating arms.

The Upright Rows

1. Pull with the elbows.
2. Keep your elbows slightly higher that your hands all through the exercise.
3. Shrug your shoulders near the top of the movement.

The Arnold Presses

1. Keep your wrists completely straight.
2. While you do the movement, look ahead.
3. Do not arch your back.
4. Do not look upward at the top of the movement.

The Dumbbell Shrugs

1. Pull with the shoulders.
2. Try making your ears touch your shoulders.
3. Don’t use your biceps to pull.

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