Wrestling is an intense and rewarding sport that requires strength, agility, and technique. If you’re just starting, learning the right moves is crucial to building a strong foundation. In this guide, we’ll go over some of the best wrestling moves for beginners. These essential techniques will help you get started and improve your wrestling skills quickly.

1. Double Leg Takedown
The double-leg takedown is one of the most fundamental and effective moves in wrestling. It involves shooting in and grabbing both of your opponent’s legs, lifting them, and taking them to the mat. It’s a simple yet powerful technique for beginners and helps build confidence and control in the match. This move allows you to dictate the pace of the match. To execute it, lower your stance and get close to your opponent. Shoot forward and grab both of their legs at the knees. Lift and drive forward, bringing them down to the mat.
2. Single Leg Takedown
The single-leg takedown is similar to the double-leg but focuses on grabbing just one of your opponent’s legs. It’s a versatile move used in different situations and teaches balance and timing. It’s great for controlling your opponent’s lower body. To perform it, shoot in for your opponent’s leg, aiming to grab their ankle or knee. Drive forward with your shoulder and take them down by pulling their leg out from under them.
3. Sprawl
The sprawl is a defensive wrestling move that helps prevent your opponent from taking you down. It’s essential for stopping single and double-leg takedowns. It builds core strength and agility while teaching you to counter an opponent’s takedown attempt. The sprawl helps maintain control during exchanges. When your opponent shoots for your legs, sprawl your legs back and drop your hips to the mat. Keep your chest low and your hands on your upper body to maintain control.
4. Stand-Up Escape
The stand-up escape is an essential move for getting away from your opponent when they have you on the mat in a dominant position. It helps you escape from the bottom position, promotes quick thinking, and builds agility. It’s crucial for regaining control and staying in the fight. Start in a bottom position with your hands and knees on the mat. Push up with your hands and feet, standing up and breaking free from your opponent’s grip. Turn your hips and quickly face your opponent to prevent further control.
5. Half Nelson
The half nelson is a powerful pinning technique that allows you to control your opponent’s upper body and force them onto their back. It’s a fundamental move used in many situations, helping you develop your pinning skills. From a top position, reach one arm around your opponent’s head and grab their far arm. Use your other hand to push their head down and drive them onto their back.
6. Russian Tie
The Russian tie is a grip control move that allows you to dominate your opponent’s upper body and set up various attacks, including throws and takedowns. It helps you gain control in the clinch and sets up a variety of offensive moves. It teaches you to control your opponent’s posture. From a standing position, grab your opponent’s wrist and pull their arm across your body. Use your control to manipulate their upper body and prepare for a takedown or throw.
7. Fireman’s Carry
The fireman’s carry is a throw that involves lifting your opponent onto your shoulders and bringing them down to the mat. It builds strength and technique and is an effective move for beginners looking to add variety to their skill set. It’s a powerful way to dominate your opponent. Lower your body and grab your opponent’s leg while reaching around their back. Lift them onto your shoulders, then drive forward and bring them to the mat.
8. Duck Under
The duck under is a technique used to slip underneath your opponent’s arms and take control of their back. It’s often used when your opponent is aggressive in their attack. It helps you avoid attacks and gain a superior position while teaching fluid movement and timing. It’s a great move to set up other offensive attacks. As your opponent reaches for you, drop your level and duck under their arm. Quickly move to their back, securing control.
9. Cross-Face
The cross-face is a move used to control your opponent’s head and neck, often leading to a pinning combination. It teaches you to dominate your opponent’s head and control their movements. It’s often used in conjunction with other moves like the half-nelson and builds strength and awareness on the mat. From the top position, use your forearm to push your opponent’s face to the opposite side. Drive their head down while maintaining control to set up a pin.
10. Pulling Guard
Pulling guard is a strategy where you intentionally go to the mat to secure a dominant position, often used in Brazilian Jiu-Jitsu but can be applied in wrestling for a more defensive approach. It teaches control from the bottom and is great for setting up submissions or escapes. It builds confidence when you’re in a disadvantageous position. Fall to the mat while maintaining control of your opponent’s body. Use your legs to keep them close and start setting up sweeps or submissions.
Conclusion
Mastering these basic wrestling moves for beginners is an essential step in becoming a successful wrestler. Each technique plays a crucial role in building your skills and preparing you for more advanced strategies. Focus on practicing these moves regularly, and you’ll soon notice improvements in your wrestling performance. Whether you’re training for competition or just learning about fitness, these moves will help you build a strong foundation in wrestling. Keep practicing, stay committed, and soon you’ll be executing these moves with precision and confidence.