Become Fighter
Base, hand control and stand-up: Wrestling guide
Build a strong base, clear the rider's hands and stand up under pressure.
Escaping from the bottom is a sequence: base, hand control, hips, then stand. If you skip a step, the rider simply rides you flat again.
Your first job is to make it hard for them to hold on. Clear their hand from your wrist and stay on your hands and knees with your head up.
Work with a partner who rides lightly and increases pressure as you improve.
Key points
- Hands under your shoulders, knees under your hips, head up.
- Clear the wrist with a quick chop and pull the hand away from your body.
- Keep your elbows tight so the rider cannot get an arm in.
- Stand through one hand and the opposite foot, not both hands at once.
- Turn to face them as you come up and get back to your stance.
Common mistakes and how to fix them
- Standing with both hands off the mat. Keep one hand posted until your hips are above your feet.
- Looking down. Keep your head up so you can breathe and see the rider.
- Pulling up with your arms. Stand through your legs. Arms only stabilise.
The rest is in the app
The step-by-step breakdown, the timed drill with the coach calling the shots and the quiz are part of Become Fighter Pro, where this lesson sits in the Bottom escapes and reversals module of Wrestling foundations.
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More from Bottom escapes and reversals
Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.