The Most Important Base in MMA
Here is a statistic that surprises people:
Wrestlers have the highest win rate in the UFC.
Not strikers. Not BJJ practitioners. Wrestlers.
Why? Because wrestling determines where the fight takes place. A superior wrestler can:
- Take the fight to the ground whenever they want (and dominate with ground-and-pound or submissions)
- Keep the fight standing whenever they want (and strike with impunity)
- Control the opponent’s body in the clinch and on the ground
- Dictate the pace and position of every round
A striker who cannot defend takedowns is a punching bag on the ground. A grappler who cannot get the fight to the ground is a standing target. Wrestling is the bridge between striking and grappling.
At Om’s Martial Arts & Fitness Studio, wrestling for MMA is taught differently from pure sport wrestling. We emphasize takedowns that lead to dominant positions, cage-specific wrestling, and integration with striking.
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The Key Takedowns
1. Double-Leg Takedown
The most fundamental and most effective takedown in MMA.
Target: Both legs (behind the knees)
Entry: Level change + penetration step
Step-by-Step:
- Set up: Throw a jab or fake a strike to draw the opponent’s hands up
- Level change: Drop your hips (bend the knees, do NOT bend at the waist). Your head should be at their hip level.
- Penetration step: Drive your lead foot deep between their feet. Your head goes to the outside of their hip.
- Grab: Wrap both arms behind their knees. Lock your hands (gabel grip or S-grip).
- Drive: Push forward and upward with your legs. Drive your shoulder into their hip.
- Finish: Turn the corner, drive them to the mat, land in top position (half guard or side control).
Common Mistakes:
| Mistake | Correction |
|---|---|
| Bending at the waist (not the knees) | Drop your hips, not your head. Your back should be straight. |
| Head on the inside (guillotine risk) | Head goes to the outside of their hip. Inside = guillotine. |
| Shooting from too far away | You must be within arm’s reach. Set up with strikes or feints. |
| Not driving through | Do not stop at the grab. Drive through the opponent. |
2. Single-Leg Takedown
A versatile takedown that works from the clinch or as a counter.
Target: One leg (behind the knee or ankle)
Step-by-Step:
- Set up: From the clinch, or after a struck combination
- Level change: Drop your hips
- Grab: Wrap both arms around one leg (behind the knee)
- Lift and drive: Lift the leg, drive forward, turn the corner
- Finish: Trip the support leg, drive to the mat, land in top position
Variations:
- High single: Grab above the knee, drive the opponent backward
- Low single: Grab at the ankle, trip the support leg
- Run the pipe: Grab the leg, drive forward in a straight line
3. High Crotch
A powerful takedown from the clinch.
Target: One leg (high, at the hip/groin level)
Step-by-Step:
- From the clinch, secure an underhook on one side
- Drop your level, reach between their legs
- Grab high (at the hip/crease)
- Lift and drive forward, turning the corner
- Finish in top position
4. Ankle Pick
A low-risk, high-percentage takedown from the clinch.
Target: One ankle
Step-by-Step:
- From the clinch, control the opponent’s wrist or arm
- Drop your level slightly
- Grab their ankle with one hand
- Push their head/shoulder with the other hand (opposite direction)
- They fall. You land on top.
5. Body Lock Takedown
A powerful clinch takedown that does not require grabbing the legs.
Target: Torso (around the waist)
Step-by-Step:
- From the clinch, secure a body lock (arms wrapped around the waist, hands locked)
- Drop your hips below theirs
- Lift and drive backward or sideways
- Trip their leg with your foot (optional)
- Slam them to the mat (controlled), land in top position
Takedown Defense
The Sprawl
The single most important defensive technique in MMA.
Step-by-Step:
- Detect the shot (watch the hips, not the hands)
- Drop your hips back and down (like sitting in a chair, then falling backward)
- Drive your chest down on the opponent’s upper back
- Sprawl your legs out behind you (toes on the mat, knees off the ground)
- Underhook one or both arms
- Counter: Guillotine choke, knees, or spin to the back
Drill: 50 sprawls per session. From a standing position, drop to the sprawl, pop back up. Build the reflex until it is automatic.
The Whizzer
An overhook defense against a takedown.
- As the opponent shoots, throw your arm over their back (overhook)
- Drive your weight down on their shoulder
- Sprawl your hips back
- Turn into them and force them to the mat face-down, or spin to the back
Underhook Defense
- If the opponent secures an underhook, fight for your own underhook immediately
- Pummel (thread your arm inside theirs) to regain position
- If you cannot get the underhook, frame on their head/shoulder and create space
Frame and Circle
- Post your forearm on the opponent’s shoulder or hip
- Circle away from their power side
- Create distance, reset to striking range
Clinch Wrestling
The clinch is where striking meets wrestling. In MMA, the clinch is not a break — it is a battle for position.
Key Clinch Positions
| Position | Description | Advantage |
|---|---|---|
| Underhooks (both) | Both arms threaded under the opponent’s arms | Most dominant. Control the torso, set up takedowns. |
| Underhook (one) | One arm under, one over | Moderate control. Fight for the second underhook. |
| Overhooks | Both arms over the opponent’s arms | Defensive. Prevents the opponent’s underhooks. |
| Collar tie | One or both hands behind the opponent’s neck | Controls the head. Sets up knees, elbows, throws. |
| Body lock | Arms wrapped around the torso | Sets up lifts, trips, and slams. |
Pummeling
Pummeling is the act of fighting for underhooks in the clinch. It is a continuous, dynamic battle:
- Thread your arm inside the opponent’s arm (under their armpit)
- Drive your hand to their upper back
- Repeat on the other side
- Whoever has both underhooks controls the clinch
Drill: Partner clinch. Pummel for underhooks for 30 seconds. Reset. Repeat. Build the instinct.
Cage Wrestling
The cage (fence) changes everything. It is a weapon and a trap.
Using the Cage Offensively
| Technique | Execution |
|---|---|
| Cage press | Drive the opponent into the fence, pin them, strike or takedown |
| Cage-assisted takedown | Pin the opponent to the fence, trip their leg, drive them down |
| Cage walk (offensive) | Walk the opponent along the fence, cutting off their escape |
Using the Cage Defensively
| Technique | Execution |
|---|---|
| Wall walk | When taken down near the cage, use the fence to stand up (feet on the fence, push up) |
| Cage defense | Press your back to the fence, underhook, prevent the takedown |
| Cage escape | Circle along the fence to avoid being pinned |
Key rule: Do not get pinned to the cage unless you are the one doing the pinning. The cage limits your movement and makes you vulnerable to takedowns and strikes.
Top Control
Once you take the opponent down, position matters more than submission.
Position Hierarchy
MOUNT (most dominant)
↑
BACK CONTROL (with hooks)
↑
SIDE CONTROL
↑
HALF GUARD (top)
↑
FULL GUARD (top)Key Top Control Skills
| Position | Focus |
|---|---|
| Half guard (top) | Pass to side control or mount. Pressure, underhook, cross-face. |
| Side control | Control the hips and shoulders. Transition to mount or back. |
| Mount | Ground-and-pound. Transition to back control or submissions. |
| Back control | Seatbelt grip, hooks in. Rear-naked choke. |
Ground-and-Pound Basics
- Posture up (create space to generate power)
- Strike with punches and elbows (target the head and body)
- Control the opponent’s hips with your free hand or knee
- Transition between positions as the opponent defends
- Finish with a submission when they cover up (armbar, choke)
Bottom Escapes
If you end up on the bottom, get up or submit them. Do not stay there.
Key Bottom Escapes
| Situation | Escape |
|---|---|
| Opponent in your guard | Hip escape (shrimp), create space, recover guard or stand up |
| Opponent in half guard | Underhook, turn to your side, shrimp out, recover full guard or stand |
| Opponent in side control | Frame on hips/shoulders, hip escape, recover guard |
| Opponent in mount | Elbow-knee escape (shrimp), bridge and roll, recover guard |
| Opponent on your back | Protect the neck, turn into the choke, escape the hooks |
| Near the cage | Wall walk (feet on fence, push up to standing) |
The Technical Stand-Up
The most important “escape” in MMA.
- From seated position, post one hand behind you
- Place one foot flat on the ground
- Keep your other hand up (guarding your face)
- Push off the posted hand and foot, stand up
- Immediately assume fighting stance
Drill: 30 technical stand-ups per session. From the ground, stand up with guard. Make it automatic.
Training Drills for MMA Wrestling
Solo Drills
| Drill | Focus |
|---|---|
| Sprawl reps (50 per session) | Takedown defense reflex |
| Level changes (30 per session) | Shooting mechanics |
| Technical stand-ups (30 per session) | Bottom escape |
| Shadow wrestling (3 × 3 min) | Footwork, level changes, shots |
Partner Drills
| Drill | Focus |
|---|---|
| Shot entry drill | Jab → level change → double-leg (no finish, just entry) |
| Sprawl and counter | Partner shoots, you sprawl, counter with guillotine or knees |
| Clinch pummeling | 30 seconds of pummeling for underhooks |
| Cage walk drill | One partner pins, the other escapes along the fence |
| Takedown → position | Shoot → land in half guard → pass to side control → mount |
| Bottom escape drill | Start in bottom position, escape to standing within 10 seconds |
Frequently Asked Questions
Q: Do I need a wrestling background for MMA?
A: No. At Om’s, wrestling for MMA is taught from scratch. You do not need prior wrestling experience. However, wrestlers who transition to MMA have a significant advantage.
Q: What is more important: takedowns or takedown defense?
A: For most fighters, takedown defense is more important. If you are a striker, you need to keep the fight standing. If you are a grappler, you need to get the fight to the ground. But in both cases, defending the opponent’s takedown is the priority.
Q: How do I get better at wrestling?
A: Drill takedowns and sprawls every session. 50 sprawls, 30 shot entries, 20 technical stand-ups. Wrestling is a repetition sport. The more you drill, the more automatic it becomes.
Q: Is wrestling dangerous?
A: In supervised training, wrestling is safe. Takedowns are practiced on matted floors with controlled intensity. The most common injuries are minor (bruises, mat burn). Serious injuries are rare.
Q: Can I use judo throws in MMA?
A: Yes. Judo throws (hip toss, osoto gari, harai goshi) are legal and effective in MMA. However, they require close-range entry and can be risky if the opponent sprawls. At Om’s, we incorporate select judo throws into the wrestling curriculum.
[→ Full FAQ: 400+ MMA Questions Answered]
Master the Wrestling Game at Om’s
Wrestling is the engine of MMA. It decides where the fight happens, who controls the position, and who wins the round.
At Om’s Martial Arts & Fitness Studio, wrestling for MMA is drilled in dedicated sessions — takedowns, sprawls, clinch work, cage wrestling, top control, and bottom escapes. Every session. Every level.
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Om’s Martial Arts & Fitness Studio – Shoot. Sprawl. Control. Finish. The ground is where fights are won.
