Over Under Wrestling: Mastering The Takedown

Nov 8, 2025 by Admin 45 views

Hey wrestling enthusiasts! Let's dive deep into the fascinating world of over-under wrestling, a fundamental grappling position that's all about control, takedowns, and strategic dominance. If you're looking to level up your wrestling game, understand this position, and develop effective techniques, you've come to the right place. In this article, we'll break down everything you need to know about the over-under, from its basic setup to advanced strategies.

What is Over Under Wrestling?

Over-under wrestling is a crucial position in both folkstyle and freestyle wrestling, also seen in other grappling arts like Brazilian Jiu-Jitsu (BJJ) and mixed martial arts (MMA). It gets its name from the grip used: one wrestler's arm (the "over" arm) goes over their opponent's arm, while the other wrestler's arm (the "under" arm) goes under their opponent's arm on the opposite side. This grip allows for superior control of the opponent's upper body. This position can happen from a front headlock, or a collar tie and arm tie situation. Essentially, it's a grip where you control your opponent's upper body with both arms, creating a framework for takedowns, control, and transitions. It's often used from a standing position, but can also be adapted to the mat, giving you several takedown opportunities. The effectiveness of the over-under comes from its ability to:

Control the Center of Mass: By gripping the opponent's arms, you can dictate their movement and prevent them from easily circling away or creating space. With one arm over and the other under, you effectively "frame" your opponent's upper body, making it difficult for them to posture up or create separation. This allows you to control their weight distribution. The over-under grip is like a key that unlocks the door to your opponent's core. Once you have this grip secured, you have a solid foundation for initiating takedowns and maintaining control.
Set Up Takedowns: The over-under is a highly effective launching pad for a variety of takedowns, including the head and arm throw, the double leg, and the snap-down. The grip creates a connection that allows you to feel your opponent's movements and use their weight against them. By controlling your opponent's arms, you restrict their ability to defend against your takedown attempts.
Create Angles and Openings: With the over-under grip, you can manipulate your opponent's posture and create angles that expose openings for takedowns. You can use the grip to pull your opponent off balance, push them in a specific direction, or create space for a shot. The over-under isn't just about strength, it's also about strategy. It's about using angles and leverage to get the upper hand. The over-under grip allows you to control your opponent's upper body, making it harder for them to move freely and defend your attacks. With the over-under grip secured, you can often dictate the pace and direction of the match.
Transition to Other Positions: The over-under allows you to chain your attacks and transition smoothly from one position to another. For example, you can transition from the over-under to a front headlock, a double leg, or even a back take. This flexibility is what makes the over-under a dynamic and versatile tool in your arsenal. The over-under allows for seamless transitions to other dominant positions. This ability to chain attacks and transition between positions keeps your opponent guessing and makes you a more unpredictable and dangerous wrestler.

The Basic Over Under Grip: How to Execute it

Alright, let's get down to the nitty-gritty and learn how to secure that all-important over-under grip! The basic setup is crucial. Here's how to do it.

Stance: Begin in a solid wrestling stance, with your feet shoulder-width apart, knees bent, and your weight evenly distributed. This will give you a stable base from which to work. Your posture should be strong and balanced, ready to react to your opponent's movements. This sets the stage for everything that follows. Be ready to move and shift your weight to maintain balance and control.
The Over Arm: Use your lead arm to reach over your opponent's arm, typically near the tricep. Your hand should be relaxed but firm, and you can either grab the arm or use a wrist control. Think of this as "framing" their arm. The "over" arm acts as a controlling frame, limiting your opponent's ability to move that arm freely. This helps control their movement and disrupt their balance. The over arm is your primary control point for the upper body. A secure over arm grip is the foundation of the over-under position.
The Under Arm: Now, use your opposite arm to go under your opponent's arm, typically grabbing the tricep or bicep on the opposite side. The under arm gives you control and leverage. This hand goes under your opponent's arm, giving you crucial leverage. A firm grip here allows you to push, pull, and manipulate their movements. This grip will help you dictate the pace and direction of the match. Your under arm should be ready to apply pressure and control the opponent's upper body.
Connecting and Posture: Once you have both grips, bring your chest close to your opponent's chest to create connection. Maintain a strong, upright posture. Your goal is to establish control while maintaining your balance. Keep your weight centered and your core engaged. It's about establishing a strong, balanced connection with your opponent. Posture is key in over-under wrestling. A strong posture will allow you to control your opponent's upper body and dictate the pace of the match. A good connection with your opponent is also important, it is the key to executing takedowns and maintaining control.
Control and Adjust: From here, you can start controlling your opponent's movement. You can use the over arm to control their head and posture, and the under arm to control their arm. Continuously adjust your grip and body position to maintain control and anticipate their next move. Remember, the over-under isn't a static position, it's dynamic. Be ready to adjust your grip and body position to maintain control and anticipate your opponent's movements. Always be thinking about your next move, whether it's a takedown attempt or a transition to another position.

Over Under Takedown Techniques

Now that you understand the basic setup, let's look at some takedown techniques you can use from the over-under position. Remember, practice is key!

Head and Arm Throw

One of the classic takedowns. Here's how to do it:

Control: Secure the over-under grip.
Posture and Head Control: Use your over arm to control your opponent's head, pulling it towards your chest. Maintain good head control and keep your posture strong. This will control their posture and make them vulnerable to the throw.
Step and Rotate: Step your lead leg behind your opponent's lead leg. Rotate your body, driving your shoulder into your opponent's chest while pulling them over your hip. Create an angle and use your body rotation to generate power. Your rotation should be smooth and decisive.
Finish: Drive through with your legs and finish the throw. The key is to use your body rotation to generate power, and control your opponent's posture to set up the throw. The throw must be powerful and explosive. To ensure a successful throw, you must execute the steps in a coordinated manner.

Double Leg Takedown

Another very effective option.

Control: Establish the over-under grip.
Level Change: Drop your level and step in with your lead leg, aiming to get your head on the outside of your opponent's thigh. Keep your head up and back straight. Keep your head up and back straight to avoid being sprawled on. Drop your level while maintaining your balance.
Penetration and Grip: Drive forward, shooting your arms around both of your opponent's legs. Keep your head up and back straight. Make sure you maintain good balance. Grab onto your opponent's legs tightly.
Drive and Finish: Drive through your opponent's legs, lifting them off the ground. Drive through with your legs, and keep driving until your opponent is on the mat. Lift your opponent and finish the takedown. If you want a takedown finish, you should maintain good head position to avoid a sprawl.

Snap Down

This is a good way to set up other attacks.

Control: Get the over-under grip.
Pull and Snap: Use your over arm to pull your opponent's head down, while stepping slightly to the side. At the same time, use your under arm to help pull them down, and snap their head down towards their knee. This action throws them off balance and exposes them to follow-up moves, such as a shot or a front headlock.
Follow Up: Once your opponent is on the ground, follow up with a shot, a front headlock, or another technique.

Key Tips for Success in Over Under Wrestling

To really excel with the over-under, keep these key points in mind.

Maintain a Strong Base: A stable base is essential for controlling your opponent and executing takedowns. Keep your feet shoulder-width apart, your knees bent, and your weight balanced. A strong base ensures that you can't be easily taken down yourself.
Control the Head: Controlling your opponent's head is key to dictating their movement and creating openings. Use your over arm to control their head, pulling it towards your chest or manipulating their posture.
Create Angles: Use the over-under grip to create angles and manipulate your opponent's position. This will expose openings for takedowns and throws. Manipulating their position allows you to create advantages and execute takedowns.
Practice Transitions: Learn to chain together different techniques and transitions from the over-under position. This will make you a more unpredictable and versatile wrestler.
Be Patient: Don't rush your attacks. Take your time, feel your opponent's weight and movement, and wait for the right opportunity to strike. Wrestling is a game of patience and precision. A patient approach can help you succeed in many situations.
Train with Resistance: Spar with someone who can resist your techniques. This will help you develop the strength and coordination needed to execute the over-under effectively. Live drilling and sparring are essential for honing your over-under skills.

Drills for Over Under Wrestling

To master the over-under position, regular drilling is essential. Here are some effective drills:

Grip Drill: Practice establishing the over-under grip with a partner. Focus on the proper hand placement, posture, and connection. This helps you get comfortable with the grip. The Grip Drill is a fundamental exercise for building the over-under grip.
Head and Arm Throw Drill: Work with a partner to practice the head and arm throw from the over-under. Focus on the steps and proper execution. This drill helps to perfect the head and arm throw. The head and arm throw is a classic technique that wrestlers use from the over-under position.
Double Leg Drill: Practice the double leg takedown from the over-under. Work on the level change, penetration, and finish. The Double Leg Drill enhances your double leg takedown. The double leg takedown is an effective way to take your opponent down. Practice these techniques to become more proficient.
Snap Down Drill: Practice the snap down technique to set up other attacks. Focus on the timing, control, and follow-up. The Snap Down Drill builds your snap down technique. The snap down is useful for throwing your opponent off balance.

Common Mistakes to Avoid

Avoid these mistakes to maximize your effectiveness.

Weak Grip: A loose grip will cause you to lose control of your opponent. Maintain a firm grip on both the over and under arms. A weak grip makes it difficult to control your opponent. A weak grip causes you to lose control of your opponent. Make sure you have a strong grip.
Poor Posture: Slouching or having a weak posture will make you vulnerable to takedowns. Keep your back straight, your core engaged, and your weight balanced. Poor posture leaves you vulnerable to takedowns. Maintaining good posture is crucial for the over-under.
Ignoring Head Control: Head control is essential for manipulating your opponent's posture and creating openings. Neglecting head control will make it easier for your opponent to defend your attacks. Ignoring head control can give your opponent an advantage. Head control is a key element of the over-under position.
Rushing Attacks: Patience is key. Don't rush your attacks. Instead, take your time, feel your opponent's weight and movement, and wait for the right opportunity to strike. Rushing attacks can often lead to missed takedowns and counter-attacks. Rushing attacks can also lead to fatigue and mistakes.

Conclusion: Mastering the Over Under

So there you have it, folks! The over-under wrestling position is a powerful tool in any wrestler's arsenal. By understanding the basic setup, practicing effective takedowns, and avoiding common mistakes, you can significantly improve your grappling skills and dominate on the mat. Keep training, stay focused, and enjoy the journey of mastering this fundamental wrestling position. With consistent effort and dedication, you'll be well on your way to becoming a skilled over-under wrestler. Remember, it's not just about the techniques, it's about the strategy, the control, and the relentless pursuit of improvement. Keep working hard, keep practicing, and you'll surely see results. Keep learning and practicing to develop your skills. This is a journey, and with each practice, you'll become more skilled.