Unleashing the Power: Mastering Wrestling with Legs Techniques


Wrestling is an ancient and revered combat sport that involves a combination of techniques to gain control over an opponent. While upper body moves such as throws and holds are often the focus of attention, wrestling with legs can be equally effective and powerful. Utilizing leg-based techniques adds versatility to a wrestler’s arsenal, allowing for takedowns, reversals, and pins that can catch opponents off guard. In this comprehensive guide, we will delve into the world of wrestling with legs, exploring various techniques, their applications, and how to master them effectively on the mat.

  1. Understanding the Importance of Leg Techniques in Wrestling

Wrestling with legs, often referred to as “leg wrestling,” involves using the lower body to manipulate, control, or destabilize an opponent. Incorporating leg-based techniques can catch adversaries off balance and create opportunities for successful takedowns and pinning combinations. By understanding the significance of using legs in wrestling, athletes can enhance their overall performance and become well-rounded competitors.

  1. Leg Attacks and Takedowns

a) Single Leg Takedown: The single leg takedown is one of the most fundamental leg-based techniques in wrestling. It involves grabbing one of the opponent’s legs while maintaining an advantageous position to control their upper body. The wrestler then drives forward, bringing the opponent to the mat to secure a takedown.

b) Double Leg Takedown: The double leg takedown is another powerful technique that requires shooting in and grabbing both of the opponent’s legs simultaneously. This move involves driving forward with speed and explosive power to take the opponent down to the mat.

c) Ankle Pick: The ankle pick is a quick and deceptive move where the wrestler reaches down to grab the opponent’s ankle and pulls it backward, causing them to lose balance and fall to the mat.

  1. Leg Riding Techniques

Leg riding involves maintaining control over an opponent while riding on top of them, usually from a top position. This technique can be highly effective for maintaining dominance and setting up pinning combinations. Some common leg riding techniques include:

a) The Turk: The Turk is a popular leg riding move where the wrestler traps one of the opponent’s legs between their own legs and controls the upper body to keep them in place.

b) Grapevine: The grapevine is a pinning combination where the wrestler hooks both of the opponent’s legs with their own, creating a secure and controlling hold.

  1. Leg Defense and Escapes

a) Sprawling: Sprawling is a defensive technique used to counter an opponent’s takedown attempt. When the opponent attempts a takedown, the wrestler extends their legs backward, lowering their hips, and pushing their weight onto the opponent, preventing the takedown.

b) Granby Roll: The Granby Roll is an effective escape move used when the wrestler is taken down and on the bottom position. By initiating a quick and smooth rolling motion, the wrestler can escape from the bottom position and reverse the situation.

  1. Counters and Reversals

Wrestling with legs also involves utilizing counters and reversals to turn an opponent’s attack into an advantage. Timing, technique, and quick thinking play crucial roles in executing effective counters. Some common leg-based counters and reversals include:

a) Peterson Roll: The Peterson Roll is a quick and dynamic reversal where the wrestler grabs the opponent’s leg and rolls them through, gaining control and potentially pinning them.

b) Granby Defense: The Granby Defense is a technique used to counter an opponent’s leg ride. The wrestler uses a series of movements, including rolling and turning, to escape from the opponent’s leg control.

  1. Mastering Leg Wrestling Techniques

To master leg wrestling techniques, wrestlers should focus on the following key elements:

a) Footwork and Balance: Footwork is critical in executing leg-based techniques effectively. Maintaining a solid base and balance is essential for both attacking and defending with legs.

b) Timing and Speed: Timing is crucial in leg wrestling, especially for takedowns and counters. Wrestlers should work on improving their reaction time and speed to capitalize on openings.

c) Strength and Conditioning: Leg wrestling requires strong lower body muscles and explosive power. Regular strength and conditioning exercises, such as squats and plyometrics, can help improve leg strength and overall performance.

d) Practice and Drills: Regular practice and drills focused on leg wrestling techniques will help wrestlers become more confident and proficient in executing these moves during real matches.


Wrestling with legs is a crucial aspect of the sport that adds depth and versatility to a wrestler’s skill set. Mastering leg-based techniques, from takedowns to escapes, requires dedication, practice, and an understanding of proper timing and footwork. By incorporating leg wrestling into their training regimen, wrestlers can elevate their performance on the mat and gain a competitive edge over their opponents.

As with any aspect of wrestling, the key to success lies in relentless practice, a commitment to improving technique, and the mental fortitude to adapt and execute under pressure. With dedication and a focus on mastering leg wrestling techniques, athletes can become well-rounded wrestlers capable of dominating their opponents in every aspect of the sport. So, let the power of your legs drive you to success as you embark on your journey to becoming a formidable force in the world of wrestling.