Tie-Clearing Resistance Band Drill
Strength & Power
Legend
- player
- movement path
How it works
Develop the arm and shoulder strength needed to clear an opponent's tie-up using resistance band exercises that mimic the wrestling motion.
What you need
- wrestling mat
- resistance band
Your focus
Clearing ties is one of the most important setup skills in wrestling, and it requires the specific pulling and pushing strength of the triceps, shoulders, and forearms used in the ring action. Resistance bands provide accommodating resistance that trains the exact range of motion used in a collar tie or underhook clear. Building this strength at the beginner level allows wrestlers to control ties before they develop full offensive techniques.
Wrestler holds a resistance band anchored at shoulder height, simulating a collar tie grip.
Wrestler executes a strong inside ring/chop motion to clear the imaginary tie, pulling the band down and across the body.
Complete 10 reps on each side at controlled speed, focusing on full range of motion.
On the last 3 reps of each set, execute the clear as explosively as possible to build power.
Goal
It's clicking when the resistance band barely slows your tie-clearing motion, the strength exercise is translating to the actual movement.
Helpful cues
- Drive your elbow down and through
- Use your whole arm, not just your wrist
- Explosive on the clear, then reset controlled
Adjust the challenge
Make it easier
Strip it back
Use a lighter band and focus only on the mechanics of the clear without the explosive reps.
UpLVL it
Add the next challenge
Have a partner hold the other end of the band and actively resist the clear, requiring greater force production.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.