Newer Female Grapplers, Build Proven Wrestling Strength Through Deadlifts Armiramir-Shutterstock-photo-Editorial-use

May 5, 2022

More than most competitive sports, female grappling victories come down to two major factors.

Strength vs skill.

We can’t say enough how we have reviewed matches where one girl is clearly stronger and the other has a smaller body but more experience and skill.

In our experience, typically the girl with the higher skill level will win unless the stronger girl has a plan to keep her off balance, force her to play to her game and continues to surprise the higher skilled wrestler with unexpected submissions.

Now, both assets, strength and skill are ideal but if you are a newer Female Grappler and made a decision to focus on strength first, that’s fine.

Life is about choices and options.

One of the most prominent yet often overlooked exercises to help you build strength for wrestling is the Deadlift.

The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground.

It is one of the three powerlifting exercises, along with the squat and bench press.

Depending on which style you choose, different muscles can be your focus.

For example, with a conventional stance, the back, hamstrings, and glutes will be targeted primarily. With a sumo stance, the quads and glutes will be primarily targeted.

More choices and options.

You are on the right track. Nomad_Soul-Shutterstock-photo-credit-Editorial-use

The team at, “It is no secret that the deadlift is one of the best exercises for developing strength, and especially for developing strength for wrestling and BJJ. The deadlift is a full body exercise that strengthens the posterior chain and grip. Two MAJORLY important factors in grappling sports.”

Good to know. We’ve heard that before.

One caution. Deadlifting can increase back injuries.

Two important ways to avoid that is to start deadlifting small amounts of weight. Don’t let your ego get in the way, especially at a gym where others are watching you and you might want to show that you are stronger than you are.

Start small and work your way up.

We also highly, highly, highly recommend using a back brace or back support in your workout efforts.

Our team has been lifting for decades and we still use them.

Here is one at Big 5 for just around $35. That’s a bargain.

Time to turn to an authority on the Deadlift, in book form, that might be helpful to you.

Superior Deadlift – Technique, Principles, Programming (“Base Strength” Book #3) Paperback – November 6, 2021

By Alex Bromley(Author)

“Superior Deadlift” is a complete user manual for those pursuing exceptional size, strength and performance. The instructions and analysis within demonstrate step-by-step how to master the King of the Lifts. All skill levels and experience are covered, from recreational gym rats and novice powerlifters to the most elite strongman competitors.

While foundational principles for growth are always the backbone of “Base Strength” books, “Superior Deadlift” also includes guidelines for health and longevity that are known to the best performers in the world but less frequently discussed in general lifting culture.

Chapters include:

-Body Type and Technique
-Technical Cues
-Programming Strategy
-Exercise Selection
-Example Templates

Well said.

The Deadlift has been a popular exercise over the years for a reason. It does build core strength in so many areas that can help with your grappling including a stronger back and thighs.

Both muscles heavily used in female grappling.

A wonderful side benefit, especially if you desire to become a Session Girl and provide ethical paid services for mixed wrestling; Deadlifts can give you a really nice butt.

Check out this video.

What we like about this video is that the fitness girl involved is starting out with small weights and the benefits to her butt are obvious.

Regarding Deadlifts, your learning curve is increasing. We want to turn it up a notch through a visiting speaker.

As always, before you begin any new exercise, you should consult with your physician first.


Let’s up your learning curve with the insights of a visiting female speaker who is a Registered Nurse in Australia and the United States.

Exercises and Workouts – 3 Deadlift Variations To Try During Your Next Workout

By Beverleigh H Piepers

One of the best exercises you can have in any strength training workout routine – is the deadlift. This exercise is great for building strength and power in your lower body and will also help improve your overall mental focus and concentration as it’s no easy exercise to get through.

This said, if you routinely hit the gym and perform conventional deadlifts each and every time, you might be in need of a serious break. While there’s nothing wrong with doing that if you don’t get bored, most people need to mix it up a bit more.

The following three deadlift variations can help you do just that…

  1. Sumo Deadlift. The first deadlift you can try is a ‘sumo deadlift’ which involves you placing your feet wider apart as you move into position.

This is going to help hit your lower back to a larger degree, and for some people can make the exercise a lot more comfortable to perform. Remember your own body biomechanics can often determine how good an exercise performs and how well you can execute it. So by adjusting a few factors, you can help overcome any awkwardness you might feel.

Moving to a sumo deadlift is one such example.

  1. Deficit Deadlift. The next variation of deadlift is the ‘deficit deadlift.’ This variation is going to be great for pushing your boundaries as it takes your overall range of motion one step further.

When doing the deficit deadlift, you’ll want to be sure you keep your core tight at all times and remember to never lock your knees.

Do these standing on top of a weighted plate or box in order to get that extend range of motion. And remember, never rush through this exercise. Slow and controlled is what you want here.

  1. Narrow Stance Deadlift. Finally, the last variation is the ‘narrow stance deadlift.’ This one is great if you really want to hit your glutes to the full degree, building up those muscles while improving your strength and power.

It again gives a totally different feel than say the sumo style deadlift, so can be great for waking up your workout program and making you excited to deadlift again. Note you may not be able to use as much weight on this variation, so adjust accordingly.

Start integrating these three variations of a standard deadlift into your program and you’ll be feeling – and seeing – the results in no time.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.

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