In the world of wrestling, few techniques are as fundamental and effective as the double leg takedown. Whether you’re a beginner or a seasoned wrestler, mastering this move can significantly improve your performance on the mat. In this blog post, we’ll break down the steps to execute a perfect double leg takedown and discuss why it’s a must-have technique in your wrestling repertoire.
What Is the Double Leg Takedown?
The double leg takedown is one of the most commonly used wrestling techniques. It involves attacking both of your opponent’s legs simultaneously, using a combination of speed, power, and technique to bring them down to the mat. This move is especially effective in both freestyle and folkstyle wrestling and is often the first attack used to initiate a match.
The key to a successful double leg takedown lies in proper positioning, timing, and control. When executed correctly, it can quickly neutralize your opponent and give you an opportunity to secure dominant positions, like the top position or even work towards a pin.
Step-by-Step Guide to Executing a Double Leg Takedown
Here’s how to perform the double leg takedown with precision and effectiveness:
1. Stance and Approach
Start by ensuring you have the proper stance. Your feet should be shoulder-width apart, knees slightly bent, and your back straight. This stable base will allow you to explode into the takedown. From here, move forward in a low, controlled manner. Keep your head up and eyes focused on your opponent’s torso (not their head).
Approaching your opponent quickly is crucial. The faster you close the distance, the less time your opponent will have to react.
2. Penetration Step
The penetration step is arguably the most important part of the takedown. You want to take a deep step forward with your lead foot (typically your dominant leg). This step should be aimed at driving through your opponent’s legs, and your body should follow through with this step in a straight line.
As you penetrate, lower your level by bending your knees and dropping your hips. Keep your posture strong and avoid leaning forward, which can make you vulnerable to counters.
3. Attack the Legs
Once you’ve completed your penetration step, drive forward with your shoulder into your opponent’s hips or midsection. Simultaneously, reach both arms around your opponent’s legs. Your goal is to get a solid grip on both legs, just above the knees. Avoid grabbing too low on the legs, as this can leave you open for defensive counterattacks.
When you grab the legs, keep your elbows tight to your body. This positioning ensures control and makes it harder for your opponent to escape.
4. Drive and Lift
With your hands locked around the legs, it’s time to drive your opponent backwards. Push with your legs, using your hips and chest to power through. Keep the pressure forward and up, and avoid pulling backward, which can leave you off balance.
At the same time, it’s important to keep your head up and your chest forward. This helps maintain good posture and control of the takedown.
5. Finish the Takedown
Once you’ve driven through and off-balanced your opponent, use your body weight to bring them down to the mat. You should aim to finish the takedown in a strong position, ideally in control with your opponent on their back or side.
As you finish the takedown, be ready to transition to a pinning combination or to establish control from the top position.
Why the Double Leg Takedown Is So Effective
The double leg takedown is a staple in wrestling for several reasons:
- Versatility:
This move can be applied against almost any opponent, regardless of their stance or positioning. It’s an effective attack against both aggressive and defensive wrestlers. - Speed:
When executed with proper timing and quickness, the double leg takedown is a fast and explosive move that can catch opponents off guard. - Control:
Unlike other takedowns that require a perfect set-up or risk exposure, the double leg allows you to maintain control of your opponent’s body, giving you an immediate advantage after the takedown. - Setup for Pins:
A successful double leg takedown often leads to top control, where you can transition into pinning combinations and potentially score a fall. This makes it a critical part of your offensive game. - Pressure:
The pressure from the double leg takedown forces your opponent to react, opening up opportunities for follow-up attacks or transitions into other moves.
Common Mistakes to Avoid
Even though the double leg takedown is a relatively simple technique, there are a few common mistakes that can hinder its effectiveness:
- Not penetrating deeply enough:
Failing to take a strong penetration step can leave you too far from your opponent’s legs, making it easier for them to sprawl or defend. - Lack of head position:
Dropping your head too low or not keeping it up can lead to poor posture and leave you vulnerable to counterattacks, such as guillotines or other submissions. - Poor grip:
A weak or improperly placed grip on the legs can make it difficult to control your opponent’s body during the takedown. - Rushing the finish:
Once you’ve completed the takedown, don’t rush the finish. Make sure you have control of your opponent before transitioning to a pin or other technique.
Conclusion: Mastering the Double Leg Takedown
The double leg takedown is a powerful tool that should be in every wrestler’s arsenal. By following the proper steps and focusing on key areas like penetration, positioning, and control, you can effectively execute this move in any match.
Remember, practice makes perfect! Work on perfecting the double leg takedown in your drills and live sparring sessions, and soon it will become second nature. With time and effort, you’ll be able to add it to your offensive game and take your wrestling to the next level.
Call to Action:
Give the double leg takedown a try at your next practice and tag us in your video! We’d love to see you nail this technique and improve your wrestling skills. Share your progress with us! 📹 #TechniqueTuesday
