Top 10 Essential Wrestling Moves Every Wrestler Should Master

If you want to dominate on the mat, you need a solid foundation of go-to moves that work at every level of competition. Whether you’re a beginner or an experienced wrestler, mastering these ten essential techniques will help you control matches and rack up points.

Let’s break down the top ten wrestling moves every wrestler should have in their arsenal.

10. The Stance & Motion

Before executing any move, you need a strong stance and proper motion to stay balanced, react quickly, and set up attacks.

How to do it:

• Keep knees bent and weight evenly distributed.
• Maintain a low center of gravity to stay strong against attacks.
• Keep hands down and elbows in for defense.
• Move in short, controlled steps—never cross your feet.

Why It’s Essential: Without a solid stance, your attacks won’t be effective, and you’ll be an easy target for takedowns.

9. Single Leg Takedown

One of the most reliable takedowns in wrestling, the single leg allows you to take control by grabbing one of your opponent’s legs and driving them to the mat.

How to do it:

1. Lower your level and penetrate with a deep step.
2. Secure a grip on your opponent’s leg just above the knee.
3. Drive through and lift their leg while staying in control.
4. Finish with a trip or by switching to a double leg.

Why It’s Essential: The single leg is versatile, works from multiple positions, and is effective at every level of wrestling.

8. Double Leg Takedown

The double leg is one of the most explosive and high-percentage takedowns in wrestling.

How to do it:

1. Lower your stance and explode forward.
2. Shoot deep with your head up and back straight.
3. Wrap both arms around your opponent’s legs.
4. Drive through with your legs to take them down.

Why It’s Essential: The double leg is a high-percentage takedown that works at all levels, from youth wrestling to the Olympics.

7. Stand-Up Escape

When you’re on bottom, the stand-up escape is your best option for getting back to neutral.

How to do it:

1. Explode to your feet as soon as the whistle blows.
2. Break your opponent’s grip using hand control.
3. Turn and face your opponent while maintaining good balance.

Why It’s Essential: A strong stand-up keeps you from being ridden out and gives you valuable escape points.

6. Switch

If your opponent is riding you, the switch is a powerful way to reverse control and score points.

How to do it:

1. Pivot your hips and sit out while controlling your opponent’s arm.
2. Roll through and come out behind for the reversal.

Why It’s Essential: Reversals can change the momentum of a match and lead to dominant positions.

5. Arm Drag

The arm drag is an excellent way to create angles and set up takedowns.

How to do it:

1. Grab your opponent’s wrist with one hand and their triceps with the other.
2. Pull their arm across your body while stepping to the outside.
3. Attack an open leg or move behind for a takedown.

Why It’s Essential: The arm drag is a low-risk, high-reward move that works well against aggressive opponents.

4. Snap Down & Go Behind

A fundamental move that allows you to quickly take control.

How to do it:

1. Pull your opponent’s head down while maintaining pressure.
2. When they react by bringing their head up, snap them down again.
3. As they drop, circle around to take their back.

Why It’s Essential: It’s an easy way to score points when your opponent is in bad position.

3. Half Nelson

One of the most effective pinning combinations.

How to do it:

1. Slip one arm under your opponent’s arm and place your hand on their head.
2. Use your other hand to control their wrist or arm.
3. Drive forward and roll them onto their back.

Why It’s Essential: The half nelson is a match-finisher, used by wrestlers at all levels to secure pins.

2. Cradle

A deadly pinning combination that works from multiple positions.

How to do it:

1. Lock your hands around your opponent’s leg and head.
2. Pull everything in tight and roll them onto their back.
3. Keep pressure to secure the pin.

Why It’s Essential: Cradles are high-percentage pinning moves that can end matches quickly.

1. Sprawl & Re-shoot

The best wrestlers know how to stop attacks and counter.

How to do it:

1. When your opponent shoots, immediately sprawl by kicking your legs back.
2. Apply chest pressure and control their head.
3. Circle around for a go-behind takedown or transition into a front headlock.

Why It’s Essential: Without a good sprawl, you will get taken down—plain and simple.

Final Thoughts

Mastering these ten moves will set you apart from your competition and give you a strong foundation for success.

Which move is your favorite?