I never used throws in my wrestling career. Shots weren’t my thing. High amplitude throws look great and can score a fighter 5 points quickly and maybe even result in a pin. But pitches are also high-risk moves. Throws 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 an assured rate of return on my investment.
Similarly, in the sport of wrestling I prefer to spend my practice time punching double legs, single legs, and standing. In the sport of soccer, you see a lot of transfers and short passes. It’s not often that you see really long trick plays or passes (ie the bomb). Often times, a team will kick a field goal instead of attempting a touchdown because the field goal is somewhat safer. I think you see what I mean. It is good to learn to throw and counter. However, generally the fundamentals win wrestling matches. This is probably a message that you have heard before. Ninety percent of the time, you will probably use the same movements. You can use a different version of the move or set it up differently, but use the same basic move anyway.
He had a high school teammate who liked to head bang everyone he fought. That worked in high school, but it stopped working in high school. If you’re good at throwing, 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 pitch. I don’t think I’ve ever seen any fighter throw a pitch in competition.
Most of the following moves can easily be found online or in books. Several appear in online videos. I’m sure you know all these moves. They are basic movements. But, the fundamental movements win the games and that 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 savagely. Be aware of your position at all times. Don’t try to emulate other fighters or make moves just because your coach thinks they’re good. Find out what works for you. Take the time to learn your craft (ie wrestling). Don’t be fooled by wacky moves or instant rewards. Practice and practice foundational movements religiously. Don’t waste time in practice or competition doing moves that probably only work two percent of the time. Now here are my top ten moves.
1. Takedown on two legs
The double leg is one of the first movements I learned. The double leg is one of the first moves most fighters learn. The sport of judo has a similar technique known as morotegari (two-handed harvesting or two-legged grasping). What could be more basic than attacking someone by grabbing both their legs? Children probably do it all the time. Of course, it is a bit more difficult than that. Proper technique is required. You don’t want to overextend yourself. Your opponent could knock you down and turn or put you in a front brace. So be sure to take a deep penetrating step while keeping your hips under you. Some fighters like to pierce their opponents and others like to lift their opponent off the ground to finish the double leg. In high school they always told us: “On one double leg you keep your head out. On one leg you keep your head in.” Sometimes you can block your hands while doing a double leg and then use your head as a lever to take your opponent down. I had a high school teammate who used the double leg takedown 99% of the time when on his feet. He ranked third in the state tournament during his senior year. Sometimes you can get away with doing the same move repeatedly when you are 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 he doesn’t finish it, he often just ends up back on his feet. Former UFC champion Matt Hughes executed double legs in games often and slammed his opponents to the mat. Mixed martial artists often learn to perform a double leg. Of course, you can’t hit your opponent in folk-style wrestling. But the two-leg takedown is a great move. The double leg is a high-percentage move (that is, it often works).
2. Single leg takedown
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 stage. The single leg is also a high-percentage move. Push and pull your opponent to bring forward the leg you want to attack. Make it “heavy” on the foot you want to attack. Lower your level and shoot with your hips underneath you like a solid base. Keep your head in and angle to his side. Or, don’t get tied down and just make sure you’re close enough to take your shot without spreading yourself too thin. I think it’s pretty easy to shoot with one leg. I think the real secret is being able to finish it. You may have to twist and grab your ankle further away. You may need to place your ankle on your knee to help you lift your leg. You may have to raise the tripod and then do a “kickstart”. Spend a lot of time working on your bindings, setups, and finishes for individual stages and other takedowns.
3. Removing the high crotch
The high crotch is a kind of single leg. It is also similar to a duck underneath. You can set up a high crotch with a lower hook, a two-against-one tie, or many other ways. I like to do a high crotch and then finish with a double leg.
4. Whizzer
If someone attempts a takedown, you can scatter, buzz, and face him. I consider a whizzer to be a basic and effective move to counter leg attacks. The whizzer involves a deep hook on your opponent’s close arm when he is deep in a takedown attempt. The pressure of a whizzer on your opponent’s arm is usually enough to defend against their attack. Sometimes in a whizzer situation, you can wrap your free hand around his neck and lead him to the mat in between nelson. Other times you end up on your feet with the whizzer still secure and you can try throwing your opponent with your hip. The whizzer is a major move and needs to be drilled frequently.
5. Standing
This is the most standard move to escape from the bottom position. Keep your elbows in, get up explosively, break your opponent’s grip and twist to face him. Hand and wrist control is important. You’ll have to be good at hand fighting. After breaking his grip, you can try taking his captured hand and placing it in his “back pocket” before quickly turning to face him. Stand-ups are great for getting that escape point. Be sure to aggressively seek a takedown immediately after escaping.
6. Change
I love the change. Change is the most fundamental investment technique in wrestling. This is a hip grab-type move. Sometimes it helps to push back against your opponent before pivoting and swinging your hips out to hit the switch. I really enjoyed making the “permanent change” in high school. I would stand up from the bottom position. When he pulled me back onto the carpet, I immediately hit a switch. You should know how to make a permanent change.
7. Rest
This is another fundamental move from the bottom position. After achieving a sitting position, you can often execute a hip hold and escape. Also, if your opponent pokes his head over your shoulder, you can grab him, forcefully rotate him in the opposite direction, and turn him onto his back. The sit-out is essential and you must know how to do it.
8. Cross-legged walk
The crossover walk is done 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 put both legs in. I liked to use a crossover walk when I was having trouble keeping my opponent in the bottom position. He used to make turks and guillotines from the cross body position. Sometimes I just used the ride to take down opponents. I was once ridden for an entire period by an opponent who dug in both legs and used half a nelson force. That was not funny. The bandolier may be more risky. You have to keep your back arched and not allow yourself to get too far ahead 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 (also known as chicken wing)
The arm bar was my favorite immobilization move. I used single and double arm bars often. I liked to secure a one-arm barbell and then slip my leg over my opponent’s head and use it as a lever. This usually made my opponent turn on his back. Dan Gable was exceptional in the arms.
10. Front Quarter Nelson
The forward quarter nelson is a great play after you’ve collapsed and saved an opponent’s shot. Place one hand on the back of his head while placing the other hand behind his close arm. Then you place the hand that you have threaded behind his close arm on top of the hand at the back of his head. Apply pressure, raise your close arm, and force your head onto the mat. You can often put it on its back this way. I used to apply a frontal nelson, make my opponent move in one direction and then drag him with my arm or hit him while turning back to knock him down.
Other favorite moves
- Granby roll
- Cribs
- Single low
- Ankle spike
- Inner journey (in judo it is called ouchi-gari)
- Arm drag
- Half nelson
Remember, the fundamentals win wrestling matches. Practice hard and practice your moves religiously. I hope some of my favorite moves are your favorites too.
