I never used throws in my wrestling career. Shooting wasn’t my thing. Wide range throws look great and can quickly earn a fighter 5 points and maybe even result in a pin. But pitches are also high-risk moves. Flips are high-risk, high-reward moves. Investing in commodities is also a high-risk, high-reward endeavor. I prefer to put my money in a savings account or CD with a guaranteed rate of return on my investment.
Similarly, in the sport of wrestling, I prefer to use my practice time to work out double legs, single legs, and standing up. In the sport of soccer, you see a lot of passing and short passes. You don’t often see trick plays or really long passes (ie the bomb). Often a team will kick a field goal instead of attempting the touchdown because the field goal is more certain. I think you see what I mean. It’s good to learn throws and counters to throws. However, fundamentals usually win wrestling matches. This is probably a message you heard before. Ninety percent of the time, he’ll probably use the same moves. You can use a different version of the move or set it up differently, but use the same basic move anyway.
I had a teammate in high school who liked to headbutt everyone he wrestled with. That worked in high school, but it stopped working in high school. If you’re good at pitching, go for it. But, most NCAA champions and Olympic freestyle champions are not pitchers. Watch a video of John Smith or Tom Brands and see how often they make a pitch. I don’t think I’ve ever seen either wrestler take a pitch in a competition.
Most of the following moves can be easily found online or in books. Several appear in videos online. I’m sure you know all these moves. They are basic moves. But, fundamental moves win games, which is why everyone uses them. The key is to find the right techniques to apply these movements. Remember the importance of setting up your moves and not just shooting takedowns wildly. Be aware of your position at all times. Don’t try to emulate other wrestlers or do moves just because your trainer thinks they’re good. Find out what works for you. Take the time to learn your trade (ie wrestling). Don’t be lured into fancy moves or instant gratification. Practice and practice fundamental movements religiously. Don’t spend time practicing or competing doing moves that probably only work two percent of the time. Now here are my ten favorite moves.
1. Two-legged takedown
The double leg is one of the first moves I learned. The double leg is one of the first moves most wrestlers learn. The sport of judo has a similar technique known as morote-gari (two-handed grapple or two-legged grapple). What could be more basic than taking someone down by grabbing both of their legs? Kids probably do it all the time. Of course, it’s a bit more difficult than that. Proper technique is required. You don’t want to overextend yourself. Your opponent could take you down and spin or put you in a frontal headlock. So, be sure to take a deep-pitch step while keeping your hips under you. Some wrestlers like to run through their opponents and some like to lift their opponent off the ground to finish the double leg. In high school we were always told, “On a double leg, you keep your head out. On one leg, you keep your head in.” Sometimes you can lock your hands while doing a double leg and then use your head as leverage to take your opponent down. I had a teammate in high school who used the two leg takedown 99% of the time when he was on his feet. He placed third in the state tournament his senior year. Sometimes you can get away with doing the same move repeatedly when you’re really good at it. You can often switch to a double leg after performing a high crotch. The double leg is a fairly low risk move. If you don’t finish it, you often just end up back on your feet. Former UFC champion Matt Hughes would often execute two legs in matches and slam his opponents to the canvas. Mixed martial artists often learn to perform a double leg. Of course, you can’t hit your opponent in popular style fighting. But, the two leg takedown is a great move. The double leg is a high percentage move (meaning it often works).
2. Single Leg Throw
The single leg is another basic takedown. I used mostly single leg takedowns in high school. There are numerous ways to set up and finish a single leg. The single leg is also a high percentage move. Push and pull your opponent causing them to bring the leg you want to attack forward. Make it “heavy” on the foot you want to attack. Lower him and shoot with his hips under you as a solid base. Keep your head in and get an angle to your side. Don’t get tied down, though, and just make sure you’re close enough to take your shot without overreaching. I think it’s pretty easy to shoot one leg. I think the real secret is being able to finish it. You may have to turn and grab his far ankle. You may need to place your ankle on your knee to help lift your leg. You may have to get a tripod up and then do a “boot scoot”. Spend a lot of time working on your loops, setups, and finishes for single legs and other takedowns.
3. High Crotch Takedown
The high crotch is kind of a single leg. It is also similar to a low duck. You can configure a high crotch with a hook and eye, a two-in-one tie, or many other ways. I like to hit a high crotch and then finish by switching to a double leg.
4. buzzer
If someone shoots for a takedown, you can spread out, buzz, and cross it. I consider a whizzer to be an effective basic move to counter attacks to the legs. The whizzer involves a deep hook into your opponent’s near arm when he is deep into a takedown attempt. The pressure of a buzz on your opponent’s arm is usually enough to fend off his attack. Sometimes, in a quick situation, you can wrap your free hand around his neck and bring him to the mat in a half nelson. Other times you end up on your feet with the buzzer still secure and can try to hip throw your opponent. The buzzer is an important move and should be practiced often.
5. Stand up
This is the most standard move to escape from bottom position. Keep your elbows in, come up explosively, break your opponent’s hold, and turn to face him. Hand and wrist control is important. You will have to be good at manual fighting. After releasing his hold, he may attempt to take his captured hand and place it in his “back pocket” before quickly turning to face him. Stand-ups are great for achieving that 1 point escape. Be sure to aggressively go for a takedown immediately after escaping.
6. Change
I love the switch. The change up is the most fundamental inversion technique in wrestling. This is a hip slam type move. Sometimes it helps to push your opponent back before turning and sticking your hips out to hit the switch. I really enjoyed doing the “foot switch” in high school. I would get up from the bottom position. When he would pull me back onto the mat, he would immediately flip a switch. You must know how to change foot.
7. Sit
This is another fundamental movement from the bottom position. After reaching the seated position, you can often execute a hip strike and escape. Also, if your opponent pokes his head over your shoulder, you can grab him, forcefully spin in the opposite direction, and flip him onto his back. The sit-out is essential and you must know how to do it.
8. Cross-legged walk
The cross-body walk is performed from the top position and involves putting one or both legs inside your opponent’s legs. We used to call it the “cowboy ride” if a wrestler would go in with both legs. I liked to use a cross walk when I was having trouble keeping my opponent down in bottom position. I used to do turks and guillotines from the cross body position. Sometimes he would just use the ride to take down opponents. I was once ridden for a full period by an opponent who tucked in both legs and used a half nelson of force. That was not funny. The cross body may be more risky. You have to keep your back arched and not allow yourself to get too far on your opponent’s back. However, I think it is an effective move. Olympic champion Ben Peterson was good at riding legs.
9. Arm Bar (aka Chicken Wing)
The armbar was my favorite pinup move. I used single and double arm bars often. I liked to secure a single arm bar and then swing my leg over my opponent’s head and use it for leverage. This usually caused my opponent to turn his back. Dan Gable was exceptional on the arm bars.
10. Forequarter Nelson
The forehand nelson is a great move after you’ve spread out and stopped an opponent’s shot. You place one hand on the back of his head while you reach behind his near arm with the other hand. You then place the hand you’ve impaled behind his near arm on top of the hand on the back of his head. You apply pressure, lift her near arm up, and push her head into the mat. You can often turn it face up this way. I used to nelson to the front quarter, have my opponent move in one direction and then arm drag or shake him as he spun behind for the takedown.
Other Favorite Moves
- grandma roll
- cots
- bass alone
- ankle pick
- Inner journey (in judo it is called ouchi-gari)
- drag arm
- half nelson
Remember, fundamentals win wrestling matches. Practice hard and exercise your moves religiously. I hope some of my favorite moves are yours too.
