4 Must Know Wrestling Techniques For MMA

In mixed martial arts (MMA), striking often gets the spotlight, but grappling quietly serves as one of the most important foundations of the sport. Fighters with strong grappling backgrounds control where the fight takes place, whether standing or on the ground. The ability to dictate position often decides the outcome of a bout.

From takedowns to clinch control, wrestling gives MMA athletes the tools to dominate both offensively and defensively. For beginners stepping into MMA or fans wanting to understand the sport better, there are several wrestling techniques that form the backbone of success inside the cage.

1) The Double Leg Takedown

The double leg takedown is one of the most recognizable and effective wrestling techniques in MMA. It involves lowering your level, driving forward, and capturing both of your opponent’s legs before taking them to the mat.

In MMA, the double leg is often set up with strikes. A jab or cross forces the opponent to raise their guard, leaving their legs exposed. Once on the ground, the fighter with the takedown can advance to dominant positions such as the side control or half guard.

What makes the double leg so valuable is its versatility. It works against the cage, in open space, and can be adapted for explosive shots or more patient setups. Fighters like Georges St-Pierre showcased how the double leg could change the course of entire fights.

2) The Single Leg Takedown

While the double leg focuses on both legs, the single leg takedown targets just one. This technique is often used when the opponent overextends with a strike or when space is limited against the cage.

In MMA, single leg takedowns require excellent balance and timing. Fighters will often lift the opponent’s leg and either drive them backward or trip the standing leg to secure the takedown. The single leg is particularly useful for shorter wrestlers or those facing taller opponents, as it allows entry from different angles.

Its importance lies in adaptability. If a double leg attempt fails, fighters can often transition smoothly to a single leg by releasing one leg, keeping pressure on their opponent and maintaining control of the exchange.

3) The Sprawl

Defense is just as critical as offense in MMA wrestling, and the sprawl is the go-to move for stopping takedowns. When an opponent shoots for the legs, sprawling means throwing the legs backward, driving the hips down, and applying weight on the attacker’s upper body.

A successful sprawl not only prevents the takedown attempt but also creates opportunities for counters. Fighters can transition into front headlocks, apply submissions like the guillotine choke, or strike as the opponent struggles to recover.

The sprawl embodies one of wrestling’s greatest contributions to MMA: the ability to dictate whether the fight stays standing or goes to the ground.

4) The Clinch And Cage Control

In MMA, wrestling is not just about takedowns but also about controlling the clinch, especially when pressed against the cage. The clinch allows fighters to control posture, sap energy, and set up knees, elbows, or takedowns.

Techniques such as underhooks, body locks, and wrist control are crucial for both offense and defense. Wrestlers who excel in clinch work can neutralize dangerous strikers by keeping them pinned and unable to unleash combinations. Fighters like Khabib Nurmagomedov and Daniel Cormier became masters of using clinch control against the fence to wear down opponents and secure dominant positions.

Ground Control And Top Pressure

Getting the takedown is only the beginning. Once the fight hits the mat, wrestling provides the skills to maintain control. Top pressure, where a fighter uses body weight and positioning to pin the opponent, is one of wrestling’s greatest gifts to MMA.

By staying heavy in guard or half guard, wrestlers limit the bottom fighter’s ability to escape or strike effectively. From there, they can work toward passing guard, landing ground-and-pound, or even setting up submissions. This ability to control and smother opponents often frustrates even high-level strikers, who find themselves trapped under relentless pressure.

The Importance Of Scrambling

Scrambling refers to the chaotic moments when neither fighter has full control, often after a takedown attempt or reversal. Wrestlers are trained to win these exchanges by quickly finding dominant positions.

In MMA, the ability to scramble effectively often determines who ends up on top. Wrestlers who can chain takedowns together or reverse bad positions gain a major advantage. This constant pursuit of control reflects the wrestling mentality: never staying static, always moving to a better position.

Blending Striking With Wrestling

What sets MMA wrestling apart from pure wrestling is the integration of striking. Punches, elbows, and kicks create openings for takedowns, while the threat of a takedown makes striking more effective. A fighter who can blend both keeps their opponent guessing at all times.

For example, throwing a jab-cross combination can mask a level change for a double leg. Conversely, faking a takedown can cause an opponent to lower their guard, leaving them vulnerable to strikes. This constant interplay makes wrestling not only a foundation for grappling but also a weapon that enhances striking.

FAQs: Wrestling Techniques For MMA

Q: What Is The Most Effective Wrestling Move In MMA?

A: The double leg takedown is considered one of the most effective moves. It works in open space or against the cage and can lead to dominant positions on the ground.

Q: Do I Need A Wrestling Background To Succeed In MMA?

A: Not necessarily. Many successful fighters come from striking or jiu-jitsu backgrounds. However, learning basic wrestling techniques is highly recommended because they improve both defense and offense in MMA.

Q:  How Does Wrestling Defense Work In MMA?

A: Defensive skills like sprawling, controlling underhooks, and using the cage to stay balanced are key. These moves stop takedown attempts and allow a fighter to keep the fight where they are strongest.

Q: Can Beginners Practice Wrestling Safely For MMA?

A: Yes. Beginners start with controlled drills that focus on balance, technique, and body awareness. With proper coaching, wrestling can be practiced safely at all levels.

Conclusion

Wrestling is often called the backbone of MMA, and for good reason. The ability to control where the fight takes place is a powerful advantage. Techniques like the double leg and single leg takedowns, the sprawl, clinch control, and ground pressure all demonstrate why wrestling is indispensable inside the cage.

For fighters, mastering these moves is about more than just defense or offense; it is about gaining confidence and control in every phase of the fight. For fans, understanding these techniques offers a deeper appreciation of the strategies unfolding in the bout.

As MMA continues to evolve, wrestling remains a cornerstone. Fighters who respect and refine these techniques not only protect themselves but also give themselves the best chance of dictating the terms of battle.

You may also like: 

Understanding The Key Differences Between Freestyle And Folkstyle Wrestling