This core exercise focuses on core and shoulders. Place a weighted ball on the ground in front of you pick it up and make large movements above your head. Keep your core tight and flexed while you do this exercise to hit all the stabilizing muscles around your core. Also keep your shoulders flexed while you move the ball.
For wrestlers, firing the full spectrum of your muscles is important because all muscles are used during a wrestling match. This exercise is good for stretching and firing muscles in your core and shoulders.