Wrestling is one of the oldest sports in the world. It continues to be a foundational discipline in the martial arts community.
The art of Wrestling is known for its diverse fighting styles and techniques, which physically and mentally challenge participants. It offers substantial benefits, ranging from improved flexibility to enhanced mental resilience.
Whether you are a beginner or an experienced martial artist, developing a deeper understanding of wrestling can significantly improve your skills.
What is Wrestling?
Wrestling is a form of martial art that utilizes grappling techniques to throw your opponents.
It involves a diverse style of fighting. Wrestlers are often called all-rounded fighters as they have a grasp over multiple fighting techniques such as grappling, throws, and takedowns.
Wrestling is a part of the Olympics and is adopted by practitioners of various disciplines to learn a thorough and complete fighting style.
Otherwise, it is mentioned as one of the oldest forms of martial arts. It has been present among humans since the Babylonians and Egyptian eras.
Types of Wrestling
Many types of wrestling vary based on techniques and their application.
- Folkstyle: Limited only to high school and college students.
- Freestyle: Played at the Olympic level.
- Judo: Focuses on throws.
- Greco-Roman: Throwing and holding the opponent’s legs and waist is prohibited.
- Submission Wrestling: Focus on submissions to defeat your opponent.
Wrestling Moves
Following are described some of the techniques applied in wrestling:
Single-Leg Takedown
Single-leg takedown is the most crucial technique when encountering a more robust and larger opponent.
A sudden lifting of an opponent’s leg lands him in a challenging position that allows you to score points quickly.
How to initiate the single-leg takedown:
- Place your hands on your opponent’s shoulder.
- Pull the opponent forward so his one leg is close to your feet.
- Bend down and grab his leg with both hands.
- Stand up while holding the opponent’s leg and lift his leg.
- By lifting his leg, your opponent will enter an imbalance state, which will cause him to fall.
Sprawl
Sprawl is a defensive technique in wrestling that is applied to restrain the opponent from applying submission.
Creating a safe hip space is vital to hold your position.
Sprawl is helpful when your opponent has built a control over your legs.
How to apply a sprawl:
- Bring your legs back and allow your hips to hit the mat.
- Keep your chest and head off the mat while controlling your opponent’s head.
- Controlling the head is most important.
- A strong sprawl is an important component of leg attack defense.
Double-Leg Takedown
Double-leg takedown is initiated to grab your opponent and take him by surprise.
It is the very first takedown taught to amateur wrestlers.
How to initiate a double-leg takedown:
- Put one leg between the opponent’s legs.
- Shoot in and grab the opponent’s legs by his calves.
- Step up your foot and move sideways by lifting your opponent.
- This will give him no time to escape the takedown, and you will score two points.
Chicken Wing
Chicken wing is a defensive technique applied after taking the opponent to the ground.
How to apply chicken wing or arm bar:
- After bringing your opponent to the ground, take back control and grab his hands.
- Push the opponent’s hands down and put your whole body weight on him.
- Step on your left side and use your shoulder to lay pressure on the opponent’s back.
- Your forearm must dig into the opponent’s tricep.
- Bring his arm on his back in an inverted position and keep applying pressure so that he doesn’t escape the position.
- Keep your knuckles on the opponent’s spine and try to invert him by moving over his head.
Whizzer
Whizzer is a wrestling technique that is used in BJJ.
In this technique, the wrestler lifts his opponent’s shoulder with an overhook hold.
It is applied to force your opponent on the ground.
How to apply the whizzer:
- From the sprawl position, grab your opponent’s back.
- Quickly jump on the opponent’s back and lock your legs.
- Fall on the mat and retain the position.
- Ensure that all movements are abrupt so the opponent can not escape them.
Wrestling Rules
- Pin your opponent on the ground for at least two seconds.
- Wrestling gear, singlets, and headgear are compulsory to wear.
- If a match gets tied, an additional 30 seconds are awarded to both wrestlers. The wrestler who scores the point first is declared the winner.
- Grabbing a singlet and headgear is termed as a penalty.
- Leaving the mat without the permission of the referee is not allowed.
- Stalling the match provides the wrestler with one warning from the referee.
- Wrestlers can not start the match in the wrong position, or they will be given a warning.
- When a wrestler is penalized, one accessible point is given to his opponent. Upon a second penalty, the opponent is awarded two points.
Wrestling Points System
| Technique | Points |
| Takedown | 2 |
| Escape | 1 |
| Reversal | 2 |
| Near Fall | 2 or 3 |
Benefits of Wrestling
Following are enlisted the advantages of wrestling that wrestlers enjoy:
Flexibility and Coordination
Wrestling techniques involve submission and throwing techniques.
The exercises allow the practitioner’s body to acquire flexibility.
The whole body moves in synchronization to take down his opponent.
Wrestlers adapt flexibility via exercises and wrestling moves that later help them to submit their opponents.
Body Workout
Wrestling alone works as a whole-body workout.
The exercises and techniques build fitness and strength in your body.
Stronger Immune System
Despite playing safely, wrestlers do suffer from injuries.
Wrestlers can fight off the injuries by building a solid body as their immune system strengthens.
In severe injuries, taking some time off the mats is vital so that the injury heals completely.
Mental Strength
Though wrestling is a physical sport, mental strength makes you the winner.
Wrestlers have to learn techniques that require great mental focus. However, muscle memory is an essential aspect of muscle strength.
The greater the mental strength, the more your muscles will be ready to adapt to the techniques.
Final Thoughts
Wrestling, a sport that uniquely blends physical and mental challenges, is a transformative discipline for martial artists of all levels.
There are several types of Wrestling, each with its own rules and characteristics, including submission, freestyle, and folkstyle Wrestling.
Wrestling encompasses a variety of techniques, with the Whizzer, sprawl, and takedowns being among the most popular.
Aside from that, Wrestling has many benefits, such as improving mental and physical strength.
Frequently Asked Questions
What are the Other Wrestling Techniques?
There are seven essential skills in wrestling: stance, motion, penetration, level change, back step, back arch, and lifting.
How can you Improve your Wrestling?
You can improve your wrestling by solo drilling and drilling with partners. Mental strength is an important step to level up your wrestling game.
